A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B.
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets,

Start up(10)
Stretch
warm up-coaches choice

hang clean-work up(15)

Metcon/comp(16)
Elizabeth
21-15-9
clean 135/95
ring dips

Rest 5 mins then

9-6-3
s2oh 165/110
toe to bar x2

Finisher
60 rtw
stretch and roll

Every 90 sec (6x)
Snatch balance x 2

For Time:
100 Squats
75 Sit-ups
50 Push-ups
25 Pull-ups

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at the same weight you did the 6 reps

Descending sets from 12 reos (12/10/8/6/4/2) aiming to load the bar after each set to reach 2 rep Max.
Perform 1 more set of 20 reps at the weight of set 3

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con

AMRAP 20 minutes
15 Shoulder to OH 115/75lbs
15 KB swings 53/35lbs
15 Assault Bike calories

4-5b. Bitch Work

12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories
Rest 90 seconds
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories
Rest 90 seconds
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories

4-5c. Strength

Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 1
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics

EMOM 10 minutes – Both movements in the same minute
30 Double-unders
10 Unbroken CTB pull-ups

21 Dumbbell thrusters 50’s/30’s
6 Legless rope climbs
Rest 2 minutes
15 Dumbbell thrusters 50’s/30’s
4 Legless rope climbs
Rest 1 minute
9 Dumbbell thrusters 50’s/30’s
2 Legless rope climbs

5 x 75%
3 x 85%
1+ x 95%

20min
30s on/30s off
Assault bike