Clean + Split jerk
1+1@climb to the maximum of the day, pal 2min

1@climb to the maximum of the day, pal 2min

A) For quality
20-16-12-8
total alt. see saw press
alt. gorilla row

• Try to add weight each set

B) AMRAP 12 min. with a partner

P1: 15/12 calories row
P2: ‘Curtis P’ with kettlebells*

*1 clean + 1/1 front rack lunge + 1 push press

Switch once the rowing is completed.

C) Afterparty
3 sets
20 total russian twist with press

Warm up

3 rounds
1min erg
10 walking lunges
8 banded pull down
6 push-up to downdog

Workout

A) 9-10x/side deficit back rack reverse lunge
Rest 2-3min between the sets

B) EMOM9
1. AMRAP strict pull-ups
2. AMRAP push-ups
3. Rest

C) 3 rounds
20-30s ring support hold
8-10/side dead bug
20-30s ring bottom of the dip hold
20 back extension

Rest as needed between the movements

Power clean + 2 hang power clean

Daily technical max

00:00 start:
21-15-9
hand release push ups
pull ups

At 10:00 start for time:
6-5-4-3-2
devil’s press @2x22/14kg
after each set of: devil’s press: 9/6 cal bike

tc: 17min

AMRAP 2 x 5 Rounds :

15 Burpee Box Jump Overs
Max Wallballs 20/14p

Rest 2 minutes between rounds

For time :

9-7-5

Ring Muscle-ups
Squat Snatch 60/40kg

TC 10

• Typically, athletes will perform their squat snatches as singles ll the way through with the possibility of holding on for an unbroken set of 5 on the last round.

• Your ring muscle-up set will depend on your capacity. If you can hold on for big sets, this is major separator.

• Transitions are key here. We need be quick and keep our chalk breaks to a minimum.

Muscle-up

20 rounds for time w/ partner:
6 C2B / pull up
12 push up
24 DU

Change partner after each round (YGIG)
Target: Round ~60s / person, tailor reps and weights accordingly.

TC: 22