1 rep max

A, EMOM 8 min:
1, 3 Attempt Handstand Walk to Wall
2, 3 Feet Assisted Ring Muscle Up (or Partner Assisted Ring Muscle Up)

Rest 3 min

B, 5 Rounds for time:
15 Sec Handstand hold to Wall
1 Rope Climb 15 feet/457 cm
2 Wall Walks
5 Box Dips
Rest 1 min between rounds

Rest as needed before C (practice on crossovers)

C, 3 Rounds for time:
10 Single Unders Backwards
20 Double Unders
15 GHD Sit Ups

EMOM15:
a) bike / ski erg / air bike
b) wall walk
c) lateral box step up
d) s.a. carry (anyhow)
e) rest

rest 2

EMOM15:
a) row
b) wall supported HS hold (wall facing or normal)
c) high box jump
d) s.a. kb/db walking lunge (anyhow)
e) rest

Target: Work at zone 2 (60-70% of HR max). Pace your work and rests as needed.

-8cal ski/bike erg/ 10cal row
-8 pull-ups
-10 push-ups

2-4rounds:
10 GHD hip extension
20+20s side planks
40-60s D-ball hold

𝗘𝟮𝗠𝗢𝗠 𝘅 𝟲

1 Squat Snatch from Blocks + Overheadsquat (or If you don't have blocks you can do a
Hang Snatch + Overhead Squats from below the knee).

For time:
30/20 Cal Echo/Assault Bike
15 Double DB Devil Press 2*15/10 kg

Rest 5 min

5 Rounds For time:
2 Bar Muscle Up
15 Double DB Deadlifts 2*15/10 kg
15 meter Double DB Walking Lunges (Farmers Carry)2*15/10 kg

Timecap 25 min

1. 3 Paused Close grip Bench Press *
2. 3 Weighted Strict Pull-ups / 3 eccentric pullups
3. Rest

*) 3 sec pause in bottom of each rep @82.5% (2 RIR)

Fast sprint

50m sled push
25 box jump over
50m sled push
25 box jump over

Complete as many rounds as possible in 12 minutes of

• 20 GHD sit-ups
• 10 weighted pull-ups

♀ 15-lb DB ♂ 25-lb DB