12-9-6 reps for time of:

• Muscle-ups
• 275-lb. deadlifts

Each time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.

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AFAP
50 double unders
then
3 RFT
9 hspu
15 ring dips
21 push ups hands off
then
50 du

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds

6 rds

10 Deadlift 100 kg
5 Pull up
5 Ring dip

5 rounds of:
DB Bench Press x 5-8 reps
Power Clean to Front Squat x 8 reps

4 rounds for reps
1' pistols
1' pull ups
1' handstand push ups
1' toes to bar
1' rest

For Time:
40 Atomic Push-ups
40 Low Row

Penalitė 10 burpee
(Genou au sol, fesse au sol, plante de pied au sol, changement de position)

Post time and burpee number

EMOM 12 minutes

Deadlift + Power Clean + Front Squat + Push Jerk + Back Squat + Push Press

Increase weight every 2 minutes

5 RFT
400 m run
30 slam balls
30 box jumps

105 min

3 sets of: 5 pull ups, 10 KB lunges, 5 burpee, 10 DU

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J
47.5 50 50 50 52.5 52.5 52.5 52.5

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75%

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups > strict pull ups
10,8,8,6,6,6,6,6 = 56
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg) > 14
Minute 3 – 10 Burpees + 20 Double-Unders > 5 burpee + 20 DU
Avg/max HR 179/189

E.
700 m row