rMU

A) Practice rMU for 5-10min

B) EMOM 12:

1) 45s Row/Ski (moderate)
2) ''x'' rMU
3) Rest

c) Ring Strength

4 Rounds:

• 10-15s Ring Support Hold + 3-5 Ring Dip (kipping allowed) *rest 45s
• 20-30s Ring Dip Hold *rest 45s
• 10-15 Ring Row (Feet elevated) *rest 60s

Strict Press

Every 2:30 X5-6

• 3 Strict Press (3sec tempo down)

@80-85% ish

Gymnastic Metcon

30-25-20-15-10 for time:

• TTB
• Cal Row

Accessories

A) 3-4x For Quality:

• 15-20 Banded Sissy Squat Leg Ext.
• 10-20 Prone Banded Ham. Curl

B) 3-4x For Quality:

• 8/8 Single Arm DB Bent Over Row
• 10-15 Seated DB Lateral Raise

EMOM 10min
1-5 Bar Muscle-Up

Jerk
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Clean
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

8 min AMRAP:
• 4 Squat Cleans 135/95#
• 8 Toes-to-bar
Goal: 7 rounds.

In teams of 2

For time of
Buy in
40 Burpee Box Jump @60/50cm ( YGIG)

Then
4 rounds of:
15 Syncro USA Kb swing @24/16kg
30 double under each (relay)
60m Single Arn Overhead Carry (30m/arm)
(Relay)
15 Syncro Goblet Squat
30 DU each
60m Single Arm Front Rack Carry(30m/arm)
(Relay)

Buy out
40 Burpee Box Jump

Timecap : 32mins

A:
Skill Primer
Pause Muscle Clean & Double Pause Split Jerk
(5-8 sets x 2+2)
*0:03 pause below knees
**0:03 pause in dip & split

B:
Tempo Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+1+2 / 60%-70%)
*0:05 from floor to hips
**0:03 pause in split

Endurance

2x20min AMRAP in Pairs

A) 20min AMRAP:
- 500m Ski/Row
- 60m Burpee Broad Jump
- 200m Farmers Carry
- 40x WB

-Rest 4min Between-

B) 20min AMRAP:
- 500m Row/Ski
- 60x Weighted Lunges (Stationary)
- 30x 1-arm Devils press
- 60x V-Up

*Split reps as wanted