Back squat 1-1-3-3

Deadlift 1-1-3-3.

2 Rounds of AMRAP 2s

1) Bar muscle-ups
2) Handstand push-ups*
3) Toes-to-bars

– Go every 4:00 –

• Choose the hardest variation (see movement options) you can do for at least 8 reps/minute

Flow. Do max-rep bar muscle-ups in a 2-minute window, rest for 2 minutes, then do the same for handstand push-ups and toes-to-bars. Repeat for one more round.
Intent. Build and challenge your gymnastics movement capacity. Be a bit more conservative on the 1st round and avoid going to failure. This way you’ll be able to accumulate more total volume across the 2 rounds.

Movement options.
Bar muscle-up → Jumping bar muscle-ups with hip snap → Chest-to-bar pull-ups → Pull-ups
Handstand push-ups → strict deficit HSPU, 3.5/2” → Wall-facing HSPU → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

EMOM10
2 Split jerk

2min rest

EMOM6
1 Split jerk w 3s pause

3x
5+5 KB plank + 30s plank hold

Back squat E1,5OM9

5 Back squat

Shoulder press
7-7-5-5-5-3-3-3-3

EMOM16

10 Bulgarian split squat
10 DB press 12/8kg
10 RDL 50/45kg
10 Push-ups

Strenght EMOM24

6 Bench press 60/45kg
5+5 Lunges
6 Pull-ups
5+5 Gorilla row KB 12/16kg
5+5 Bulgarian split squat
6 Press btn

OHS

4x 1 snatch balance + 2 ohs
@80-85% of 1RM snatch