3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Lower Body Mobility

Rowing Intervals:
3 sets, no rest btw:
400m at Fast, 250m at Easy
- Straight into
5 sets:
100m at Sprint, 1min Rest
- Straight into
500m at Fast, 250m at Easy
Total: 3200m

Workout Notes:
The sprint paces equal the average watts from your 1-min test.

The fast paces equal the average watts from your 6-min test. The easy paces equal 50% the average watts from your 6-minute test.

Score: total time

10min
Ring Muscle Up Practice

Score: total reps

A) “Death by” EMOM until failure:

1 clean + 1/1 lunge + 1 STOH@2x24/16 kg

• add 1 rep to each movement every round
• goal: round of 5+

B) For time
1-2-3-4-5-6-7-8-9-10
double kettlebell deadlifts@2x24/16 kg
10m farmer carry between sets, so:
1 deadlift
10m farmer carry
2 deadlifts
10m farmer carry and so on.

C) 3 rounds for quality
20 KB deadbug
10/10 KB pull through
5/5 KB windmill

Rotate A1/A2/A3

A1. Deadlift – 3 x 3 @ 70% (deload), Rest 1:00 before A2
A2. Strict ring dip – 3 x 8-12 @RPE 8 (2 RIR on all sets) @ tempo 3111, rest 1:00 before A3
A3. Inverted row – 3 x 8-12 @RPE 8 (2 RIR on all sets) @ tempo 3101, rest 2:00-3:00 before

– Today’s DL is a deload before the next phase of the progression. Stay within % (or go even lighter).

– Tempo 3111 = 3 sec down : 1 sec pause at bottom : 1 sec up : 1 sec pause at top
– Tempo 3101 = 3 sec down : 1 sec pause at bottom : explode up : 1 sec pause at top

4 Intervals

A1. 8-minute EMOM (0:45/0:15)
1) 8 DB squats @ 2 x 22.5/15kg + Bar muscle-ups in the remaining time
2) Echo bike for calories

A2. 8-minute EMOM (0:45/0:15)
1) 35 Double-unders + Handstand push-ups in the remaining time
2) Row for calories

A3. 8-minute EMOM (0:45/0:15)
1) 4 Wall walks + DB Snatches, alt @ 22.5/15kg, in the remaining time
2) Air bike for calories

A4. 8-minute EMOM (0:45/0:15)
1) Wall balls @ 9/6kg (20/14lbs)
2) Row for calories

Rest 2:00 b/t intervals

Intent. Accumulate quality repetitions/volume in each movement to build your movement capacity.
Feel/Pace. Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest.
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel not sustainable for the work duration into smart sets as needed to ensure you can keep working for the entire 45-seconds

Run & Jog

10 Minutes Warmup
...into
2 Minutes Fast Run ( HR 4-5 )
4 Minutes Easy Pace HR ( 2-3 )
Repeat 7 times.

For time

• 10 rounds
  • 10/8 bike calories
  • 10 burpees

3:00 Echo bike
+
10 Kang squats
5 Inchworms
10 Tension swings
5/side Single leg DB snatches
10 Handstand shrugs
+
2 rounds @ increasing pace
4 DB squats
2 Bar muscle-ups
4 Handstand push-ups
20 Double-unders
4 DB snatches
2 Wall walks
4 Wall balls
1:00 Echo bike/Row after each round (alternate)