5 kierrosta
Farmer carry 2 x 10 m
Dball clean & släm 8
Gorilla row 12
Front rack carry 2 x 10 m
Abmat situps 20

Handstand Push Up

6x ME
30 Seconds on, 90 seconds off

5 Rounds

15 TTB
18m Regioanls Standard DBL DB Lunge
64 Double Unders
@22.5/15

Dip and drive

** 25, 30, 35 or 40 Ring muscle-ups in big sets**

– Each time you break: SkiErg @ pace that allows the arms to recover THEN when you feel ready go for the next set (your ski can be 1:00 – 1:30 for example).

Ring muscle-up → Seated ring muscle-ups

10 Rounds/sets, go every 60 to 90-seconds

1-4: 5 Power clean and jerk (TnG)

5-7: 4 Power clean and jerk (TnG)

8-10: 3 Power clean and jerk (TnG)

– Start the 5s @ around 50%1RM PC+J then build up each set (or every other set) if moving well.

Flow. 4 sets of 5s, 3 sets of 4s, 3 sets of 3s, increasing weight, all touch-and-go. Start by going EMOM then increase to every 75 or 90-seconds as needed to maintain good quality sets.
Intent. Practise barbell cycling under accumulating fatigue. Increasing weights in ladder format workouts are very common in competitions. Today’s piece allows you to practise this, as well as, quick plate changes/weight increases (use clips/collars on the barbell).

DB Cycling – Medley (single DB)

10 – 8 – 6 – 4 – 2/side

DB power snatch, alternating
DB overhead squat
DB (squat) snatch, alternating

Rest as needed b/t all sets

– All movements are done with a single DB.
– Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving).

Find 2RM Hang Power Clean

2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating

For time:

80x medball sit-ups 9/6kg
80 Deadlift 80/50kg
80 Bench press 50/30kg
80 Box jumps 60/50cm
80 Bench press
80 Deadlift
80 medball sit-ups

TC 20min