Bench press 5,3,3

20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-up

1 ¼ Front squat

4-6 x 3 @ 70%H2, go every 2:00-2:30

– 1 1/4 FS = Squat to full depth at controlled tempo, from the bottom, rise to just below parallel, then return to the bottom before standing tall.
– Maintain continuous tension and upright posture, don’t relax or shift position during the partial rep.
– Keep the bar path straight, elbows high, and trunk stable throughout each rep.

40 min EMOM:
1. Skierg 8-12 cal
2. AssaultBike / EchoBike 8-12 cal
3. Row 8-12 cal
4. Target Burpee 8-12

Front squat

Build to Heavy 2 (H2) @ RPE 7 (3 RIR)

Clean + Front squat + Jerk

6 to 8 x 1+3+1 @ 64+%1RM CnJ, Go every 2:00

Each set is 1 Clean (squat, of course) + 3 Front squat + 1 jerk (anyhow)
– Start @ 64%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

9'AMRAP
5 pull up
20 DU
5 dbl DB thruster 2x20/12.5kg
20 DU

superset, 4x 5 dead bug w. WB on shins
8/8 one legged glute bridge

frontsquat 3x3 @ rpe 8

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 3 (H3) @ RPE 7 (3 RIR)
+
3 x 3.2.1 @ 90+%H3 (RPE 8)

– Build to a heavy triple (H3) with 3 reps in reserve.
– 3.2.1 = cluster set of 6 total repetitions: 3 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final repetition.
– Start the back-off clu

Every 2 mins for 16 sets
Set 1: 25/20 machine cals
Set 2: 25 wall ball @9/6kg
Set 3: 25 jumping pull up
Set 4: 25 med ball clean @9/6kg