Alternate B1/B2

B1. Strict ring dip – 3 to 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:40 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

Gymnastics medley

Drills (you can choose to do some or all of these before the EMOM)

Bar MU drills – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

–

Single-leg squat prep – 1-2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

EMOM24:

1) 12 cal echo bike
2) 5 power cleans + 5 front squats
3) rest

Clean+2 front squat 5 E2MOM

1 c&j every 90s x 10

9'AMRAP
5 ttb
10 steps walking lunges
20 DU

3 rnds for quality 8/8 russian twist
3/3 KB windmill
"30"" plank "

deadlift 3xw @rpe9

800m Repeats

800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

4 reps of:
• 800m at 4:20-4:40 target km, 90s walking rest

1km cool down at a conversational pace (or slower!)

EMOM5 x5 rest 1min btw rnds (30min)

A) 12cal bike
B) 5+5 Bulgarian split squat
C) 12cal bike
D) 6+6 Lunges
E) 14cal bike