135 min

1.SPP (Skill)
A. Choose a follow along gymnastics session > ring MU practice for 45 min
Progressions + 14 ring MU

2.Strength
A. Alternate (1 set of each movement for 5 rounds)
A1. Back squat – 5 x 3 @ 85-89%, rest 90 seconds before A2
A2. Wide grip strict chest to bar pull up – 5 x 3f / 2f / 1f / 1f / f., rest 2 – 3 minutes before A1
> normal grip SC2B 9 9 8 7 7

B. Alternate
B1. Strict press – 3 x (3 – 5) @ 85-89%, rest 1 minute before B2
3*5*31
B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
3*10*52,5

3.Cool down
A. Easy Assault bike for 5 – 10
B. Movement flow

135 min

Skill: HSW practice for 15 min

1.Weightlifting
A. No feet snatch – 15 x 1 @ 65%+, go every 45 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 - -

B. High hang clean – (12 – 15) x 2 @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47,5 50 / 50 52,5 55 / 55 57,5 57,5 / 60 - -

2.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 81-83% 65
1 x 4 @ 83-85% 67,5
1 x 3 @ 85-87% 70
1 x 2 @ AHAFA 72,5
A2. Weighted dip – 4 x (7, 5, 3, 5) @ AHAFA, rest 2 – 3 minutes before A1
7 @ BW, 5*5 kg, 3*10 kg, 5*7,5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 78-80%
1 x 5 @ 82-84%
1 x 3 @ 86-88%
1 x 5 @ AHAFA

C. Alternate
C1. Turkish get-up – 4 x 3/side @ AHAFA, move straight to C2 8 kg 12 kg
C2. 10 v-ups, 10 tuck ups, 10 hollow rock
Rest 1 minute before C1

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

135 min

1.SPP (Skill)
A. Choose a follow along gymnastics session > ring MU practice for 60 min

2.Conditioning
A1. 4 minute AMRAP
30 – 20 – 10 Wall ball @ 9/6kg (20/14lbs)
60 – 40 – 20 Double unders
Result: 3 wall ball (set of 10 wall ball)

Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

A2. 4 minute AMRAP of 10 – 12 – 14 – 16 etc. reps of each
Cal Assault bike
Overhead squat @ 52.5/35kg (115/75lbs) > 30 kg
Result: 2 cal AB (set of 14 cal)

Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

A3. 4 minute AMRAP
10 – 15 – 20 Handstand push up > abmat
20 – 15 – 10 cal row
Result: 15 HSPU (set of 15 HSPU)

Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

A4. 4 minute AMRAP
20 cal Assault bike
20 KB Swings @ 32/24kg (70/53lbs)
20 cal Row
Result: 1 + 3 cal AB

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

135 min

BMU practice for 45 min

1.Weightlifting
B. Clean and jerk – (5 – 7) x (3 + 3) @ 72.5-85%. Build to a heavy set of 3 cleans THEN 3 jerks for the day, aim for 5 to 7 sets @ 72.5-85% 1RM range
45 47.5 50 52.5 52.5

2.Strength
A1. Back squat – 4 x 4 @ 83-86%, rest 90 seconds before A2

B. Alternate
B1. Strict press – 4 x (4 – 6) @ 83-86%
6*30 3*6*31

3.Cool down
A. Easy Assault bike for 5 min

135 min

A. BMU practice for 30 min

1.Weightlifting
A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 37,5 40 / - 40 40 / 40 42. 42.5 / 42.5 - -

B. Clean and jerk – (8 – 12) x 1 @ 80-92.5%. Build to a heavy single on clean and jerk for the day, aim for 8 – 12 lifts @ 80-92.5%1RM range (no heavier)
NOT DONE

2.Strength
A. Alternate (1 set of each movement for 5 rounds)
A1. Back squat – 5 x 4 @ 82-85%, rest 90 seconds before A2
A2. Wide grip strict pull up – 5 x 3f / 2f / 1f / f. Rest 2 – 3 minutes before A1.
8 8 8 8 9

B. Alternate
B1. Strict press – 3 x (4-6) @ 82-85% (increase load from last week), rest 1 minute before B2
5*30 6*30 6*30 kg
B2. Reverse back rack lunge – 3 x 12 (6/side) @ AHAFA (increase load from last week), rest 2 – 3 minutes before B1
3*12*50 kg

3.Cool down
A. Easy Assault bike

105 min

A. Skill: HSW practice for 10 min

B. Skill: MU practice for 25 min

2.Strength
A. Alternate
A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2
1 x 5 @ 79-81% 62.5
1 x 4 @ 81-83% 65
1 x 3 @ 83-85% 67.5
1 x 4 @ AHAFA 67.5
A2. Weighted dip @ AHAFA (increase load from last week), rest 2-3 minutes before A1
1 x 8 no weight
1 x 6 5 kg
1 x 4 5 kg
1 x 6 2.5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 76-78%
1 x 5 @ 80-82%
1 x 3 @ 84-86%
1 x 7 @ AHAFA

135 min

1.Weightlifting
Main set
A. Slow pull snatch + snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 - / 37.5 37.5 40 / 40 42.5 42.5 / - 45 - / 45 45 -

B. Clean and jerk – (10 -14) x 1 @ 77.5-90%. Build to a heavy single on clean and jerk for the day, aim for 10 – 14 lifts @ 77.5-90%1RM range (no heavier)

2.Conditioning
A1. 8 minute AMRAP
50 double unders
25 wall balls @ 9/6kg (20/14lbs)
5 ring muscle ups > 3 reps
Result: 1 + 2 MU

Recovery 5 to 8 minutes (walk, easy Assault bike or row + set up for next piece)

A2. 8 minute AMRAP
10 overhead squats @ 52.5/35kg (115/75lbs)
15 toes to bars
25 cal row
Result: 2 + 1 OHS
Recovery 5 to 8 minutes (Walk, easy Assault bike or row + set up for next piece)

Repeat A1 OR A2 IF you feel like you can repeat your effort (score), otherwise shut it down for the day.

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min

1.SPP (Skill)

OR “DIY” (Do It Yourself) skill work
A.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / BMU 2 3 2 3
(2) Barbell/DB movement – 5 to 15 reps / thruster 10x30 kg
(3) Simple gymnastics movement – 5 to 20 reps / T2B 10
(4) REST or easy Assault bike / row

B.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / HSPU 6
(2) Barbell movement – 5 to 15 reps / power snatch 6x25 kg
(3) Simple gymnastics movement – 5 to 20 reps / C2B 6
(4) REST or easy Assault bike / row

2.Strength
A.Alternate
A1. Back squat – 4 x 5 @ 81-83%, rest 90 seconds before A2
A2. Wide grip strict pull up – 4 x 3f / 2f / 1f / f, rest 2 – 3 minutes before A1
9 8 8 8

B.Alternate
B1. Strict press – 4 x (5-7) @ 80-83%. rest 1 minute before B2
2x5x29 kg
B2. Reverse back rack lunge – 4 x 14 (7/side) @ AHAFA, rest 2 – 3 minutes before B1
2x14x45 kg

3.Cool down
A. Easy Assault bike for 5 minutes

6 rounds
High hang snatch x 5 with barbell
Power clean x 3 + Push jerk x 3 (40 - 50 % 1 RM)
Hang snatch x 3 + snatch balance x 3 (40 - 50 % 1 RM)

Tall clean 3 x 2 (40 %)
Tall jerk 3 x 2 (40 %)

Clean and jerk
2 clean + squat x 70%,80%,90% jerk
1 clean +1 squat x 92,5%,95& 97,5% jerk

3 clean +1 jerk x 65% jerk,
2 clean +1 jerk x 75%, 85% jerk
3 clean and + 1 jerk x 90% jerk

Clean pull 3 x 3 (85 - 125 %)