12 EMOM
2 Power clean
2 Front squat

10min of practice

5 Rounds:
7 DB Clusters (2x 30/20kg)
7 Bar Muscle-Ups

• Stimulus wise, it is a loading that we are confident we could complete 10+ repetitions unbroken, when fresh. Heavy and challenging, but not a load where we are reduced to slower singles during the workout. We feel confident that we can move through all sets with one break (4-3 as an example).

• If we are not completing bar muscle-ups today, let's complete 12 chest to bar pull-ups per round.

Strength: 10 mins to build upto a heavy back squat
Then 2 mins rest then 2 rounds of 90 secs on 90 secs off ME@70-75% of above

Wod: 12 min EMOM
1: BMU
2: Rope climb
3: Pistols
4: Handstand hold

Wod aims: a chance to practice some of our gymnastic movements, no rep range set so this is a chance to see where you are with these movements their is no score for today’s Wod, we want you to aim for rxd and practice

EMOM

10 Jump Rope (add 10 every minute)

1 Wall Ball rep each minute, increasing by 1 each minute.

2 Power Clean 5sets
CNJ 6x1
Front squat 5x2

5*
30* cal Row
10* BMU
2' rest BTR

50* Strict HSPU
* Every Time to break 50m Heavy Farmer Carry

Fatbar deadlift 5 x 3 reps

2 squat clean + 1 jerk

Emom 20
Clean pull + hang squat clean + 2 jerk non stop