Metcon (reps, each set)

AMRAP:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
M: 60 N: 40kg

Accessory:

4-5 sets of 20 (10/10) Front rack lunges with KB’s - light to moderate
4-5 sets of 20 Reverse hypers - light to moderate

4 x 6

1) Bar MU
2) Box jumps
3) pistols
4) rest
RPE: 6–7
Choose reps to reflect the RPE

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Goal & Intensity:
-Build skill and confidence in the bar muscle-up and keep movement quality high even under fatigue.
-This workout challenges explosiveness, balance, and overall body control.
-Steady pace – perform chosen reps each minute with consistent quality.
-The goal is not to burn out, but to keep movements clean across the full 20 minutes.
-Pick a rep count you can maintain every round with the same rhythm. Quality before quantity.
RPE: 6–7 – you’re working, but not pushing to complete exhaustion.
Why: This workout develops skill and control in advanced movements (bar MU, pistols) while adding explosiveness through box jumps. It fits the training week by focusing on coordination and technique rather than just intensity.

6-4-2-4-6
Back Squat
E3MOM

Power Clean & Push Jerk

5 x 5 TnG

Go Every 3:00

45 Minutes For Sweat

Row / bike 1000 Easy Pace
50 Box Step Ups
30 Abmat Sit Ups
Row / bike 750 Faster Pace
30 Single hand kb swing (alt.)
50 Kb rus. ab. twists
Row / bike 500 Easy pace
50 Single unders /lateral jump over stick
30 Ring rows

4 x E2MOM
6 tempo strict pull up
- tempo: 5sec down
- leave 1-2 reps in the tank

10 x E90SEC

A) 10 (5+5) deficit front rack reverse lunge
B) 5+5 double kb/db 1-leg romanian deadlift

• leave 2-3 reps in the tank

21-18-15-12-9-6-3
- db hang power clean 45/25lbs
- air squat

EMOM14
odd: 3-5 tng snatch
even: 6-8 t2b