110 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 reps

B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 reps

C. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.45

3.ATP workout of the day, 40 min

AMRAP 20 w. a partner:
60s Row for Max Calories
- 1 Athlete rows 60s Max Cals while their partner rest for 60s.
(60s Transition between AMRAPs)
Then,
AMRAP 4 w. same partner:
Turkish Get-ups (24/16kg)
- 1 Athlete completes a rep on each side then alternates.

• Score = total calories + total TGU
• Alternate Options: Rowing = 200m Run, Assault Bike, 60s Sledpush (moderate) or Ski Erg

Complete as many rounds and reps as possible in 10 minutes:

5 Burpees to bar/ring
5 Toes-to-Bars/Rings
5/3 Ring Dips from Muscle-Up Station / Static / Dip push-ups
200 Meter row / 250m assault bike / 150 ski erg

22 min amrap

• 22 power Cleans 2x22,5kg dumbbells
• 22 push Press 2x22,5kg dumbbells
• 22 Burbee Box overs 24”

Scale as needed

Times to beat

Beginner athlete: 2 rounds and 14reps
Average athlete: 3 rounds and 20reps
Advanced athlete: 4 rounds and 27reps
Elite athlete: 5 rounds and 34reps
Regional athlete: 5 rounds and 63reps

HIIT Speed interval Warm up - Treadmill ( Sprint Speed 15 for 2 mins /Walk speed 7 for 1 min ) 4 sets
Hand stand Hold - Max rep 49 secs
Overhead squat progression - PVC, 20kgs, 30kgs, 35kgs ( 10 reps each and 3 Max rep for 40kgs.

Morning: 35 min walking

Afternoon: 130 min

1.Skill
A. Ring muscle up practice for 50 min
- Progressions
- Ring muscle up 7 x 1 reps
B. Jacked Gymnastics: strict negative box assisted ring MU
3 2 2 2

2.Conditioning
A. 5-minute AMRAP
2 – 4 – 6 – 8 – 10 Power snatch @ 60/40kg (135/95lbs) > 25 kg
6 – 12 – 18 – 24 – 30 Toes to bar
Result 1: 2 snatch @ round of 8
Result 2: 1 snatch @ round of 8

Rest 3-minutes before part B

B. 5-minute AMRAP
15 cal Row
10 Front squat @ 60/40kg (135/95lbs) > 35 kg
5 Handstand push up
Result 1: 2 rounds
Result 2: 2 rounds

Rest 3-minutes before part C

C. 5-minute AMRAP
6 Hang power clean @ 60/40kg (135/95lbs) > 30 kg
6 Push jerk @ 60/40kg (135/95lbs) > 30 kg
36 Double unders
Result: 3 rounds + 2 push jerk

Rest 3-minutes then repeat 2 out of the A → B → C (for total of 5 AMRAPs)

3.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes

140 min

1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 30 min
- Progressions

2.Weightlifting
A. Behind the neck split jerk + jerk – (9) x (1+1) @ 65+%, go every 90s

3.Strength
B. Rotate B1 / B2 / B3 for 4 rounds
B1. Single leg KB deadlift – 10/side @ AHAFA, tempo 2010, rest 90s before B2
16 16 16 g
B2. Bulgarian split squat – 10/side @ AHAFA, tempo 2010, rest 1m before B1
25 25 25 lbs
B3. Single arm KB overhead carry – 30m/side @ AHAFA, rest 90s before B1
16 16 16 kg

C. Rotate C1 / C2 / C3 for 2 rounds
C1. Seated single arm DB press
8*20 8*20 lbs
C2. Bicep curl
8*20 8*20 lbs
C3. KB push press
12*12 12*12 kg

130 min

1.Skill
A. Ring muscle up practice for 45 min
- Progressions
- Ring muscle up 10 x 1 reps

B. Chest to bar pull up
B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2
Result: 19 reps, PR! :)
B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)
7 5 5 6 7 7 6

2.Conditioning
A. 5-minute AMRAP
15 cal Row
10 Thruster @ 40/30kg (95/65lbs) > 25 kg
Result 1: 2 + 1 thruster
Result 2: 2 + 3 thruster

Rest 3-minutes before part B

B. 5-minute AMRAP
35 Double unders
10 Overhead squat @ 40/30kg (95/65lbs) > 25 kg
Result: 3 + 1 OHS

Rest 3-minutes before part C

C. 5-minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 etc.
Power clean and jerk @ 60/40kg (135/95lbs) > 35 kg
Toes to bar > HSPU abmat + 10 kg plates
Result: round of 9 + 1 clean & jerk

Rest 3-minutes then repeat either A, B or C (your choice, for total of 4 AMRAPs)

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

90 min

1.Push / Pull Strength
Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
A1. Chin-up 8 x 8, unweighted
A2. Strict Ring Dip 8 x 8, unweighted

2.Alternate for 3 rounds:
A1. Strict DB press
8*8 10*8 10*8 kg
A2. Single arm DB row
10*12.5 10*15 10*15 kg
A3. High pull with KB
12*10 12*12 12*12 kg
A4. Straight arm DB raise
15*3 15*3 15*2 kg
A5. Bicep curl w/ barbell @ bench
12*10.5 10*13 12*13 kg

Max rounds in 6 minutes
Thruster- 8 reps
Box jumps- 12 reps