130 min
Warm up + COS 25 min
- 20 bfly

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40

B. Ring muscle up
- 11x1 + 5x2 - 21 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 - 8 reps

2.Power clean + Push jerk
Heavy 1+2 for the day

3.Hip thrust
- 4 x 10 - 60 65 65 65
- As heavy as possible, 1-2 s. hold at top position on each rep!

4.Accessory
- Not done

75 min
Aerobic work
2 min run/1 min walk

160 min
Warm up + COS 25 min

1.MU
- Drills
- MU 7x1 + 7x2 - 21 reps

2.SHSPU
A. 4-6 sets: Assisted lift off + pike push up - 5 5 5 5 reps
- Rest as needed

B. Slow eccentric Strict HSPU on dumbells 4x5
- Knees on box

3.Back squat
A. 4 sets:
3 Back squats 76-81 kg
- Rest 15 s.
3 Seated box jumps - 30"
- Rest as needed

4.Strength
A. 4 sets:
Mixed grip strict pull ups x Tough effort - 12 8 7 7
Stationary dips x Tough - 8 7 6 6
- Rest 60-90 s. between sets
- RiR 1-2

150 min
Warm up + COS 25 min

1.HSW
- 24 m.

2.BFLY
- 35 reps
- BCTB on box - 3x10 reps

3.CTB
A. Practice sets

B. E2MOM: max reps - 7 6 5 6

4.Oly primer: Russian snatch balance
- 3-4 sets

5.Hang snatch from mid thigh
A. Build to heavy set of 5

6.Accessory
A. 4 sets:
Banded GH Raise x 8-12 - 8 8 8 8
Side plank hip raise x 12+12 -
- Rest 60 s between sets, alternate movements

AM: 60 min
Warm up 25 min
1.Running intervals
2 x 1600 m @ 340-350 s.
- Rest as needed - 10 min
- 6.47
- 6.41
Cool down 10 min

PM: 160 min
Warm up 15 min

1.HSW
- 16 m.

2.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40

B. Ring muscle up
- 7x1 + 8x2 - 23 reps

C. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 50

D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 40

E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30

F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 11 reps

3.Push press
A. 6 RM
- Max 2 sets

B. 5 sets:
4 Push press @ 6 RM weight - 47.5 kg
- Rest 20 s.
8 Standing DB Bent over rows - 30 30 35 35 35 lbs

4.Core
A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10

160 min
Warm up for 15 min

1.Gymnastics
A. Bar MU Drills
- 3 3 3 2 reps

2.Power snatch
A.1 RM

3.Metcon
A. 25 min AMRAP:
800 m Run
10 Squat snatches 60/40 > 35 kg
5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
- Rest 60 s. between rounds
- When at 25:00, finish the round you are on!
- Result: 4 rounds done in 30.00
- Round times: 6.42, 6.53, 6.38, 6.44
- HR 170/180

4.Strength
A. 3 sets:
SHSPU knees on box - 6 7 8

B. 3 sets:
10 bicep curl & press - 15 15 15 lbs
8 sa. DB row - 35 35 35 lbs

C. 3 sets:
12 side lat raise - 10 10 10 lbs
10 push ups

D. 3 sets:
15 bicep curls 15 kg

E. EMOM7: abs

150 min
Warm up for 15 min

1.HSW
- 18 m.

2.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. Ring muscle up
- 6x1+5x2 - 16 MU

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 - 3 3 3 4 4

3.Bfly + BCTB
A. Bfly - 22 reps
B. BCTB - 5x1 reps

4.Push press + Pause split jerk
Heavy 2+1 for the day

5.KB Belt squat
A. 4 x 12 - 16 24 28 32
- Rest 90 s. between sets, then

B. Max reps with last weight used @ 50X0 Tempo
- 32 kg x 13 reps

6.Accessory
A. Accumulate 20+20 Supine Hip CARs

B. Accumulate 10+10 Quadruped shoulder CARs

Rest day

30 min JH

170 min*
Warm up 20 min

1.HSW
- 20 m.

2.MU
- Skill drills
- MU 2x1+5x2
- MU+HTR 2x1+1
- Total reps - 14

3.BFLY + BCTB
- Bfly 3x7
- Box drills 3x10
- KCTB 2x5
- BCTB 6x1

4.HSPU strength
A. 3-5 sets: Assisted lift off + pike push up - 5 5 5

B. Slow eccentric Strict HSPU on dumbells 3x5
- Knees on box

5.Back squat
A. 4 sets:
3 Back squats @ 73-78 kg
- Rest 15 s
3 High box jumps - 30" + 15 kg plate
- Rest as needed

6.Strength
A. 4 sets:
15 DB Bench - 15 20 20 20 lbs
10+10 Single arm DB High pulls - 15 20 20 20 lbs
- Rest 2 min between sets

B. 3 sets:
10 side lat raise - 10 10 10 lbs
15 bicep curls - 15 15 15 kg

Recovery workout 20 minutes

Row/Ski 1000
20 air squat
30 sit ups