Weighted DIP on BOX / Ring Dip

5 sets Of 5

Go every 3:00

5 Sets Of 5

Weight by Feel

Low ring turn over drills
3 rounds, go every 90s.
1) 6 reps false grip chest to ring pull-ups
– Use a band if needed.
2) 6 reps Russian push-ups
3) 10-20 seconds bottom of a ring support hold

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Build control and confidence for ring muscle-ups
Develop false grip strength and stable support positions
RPE 5–6: Technical and controlled — not fatiguing
Keep the rings close during the transition
Move smoothly instead of rushing the turnover

Warm-up: | 6:00
3:00 ergo, then:
Shoulder rolls
Band rows
Hip tap plank
Scapula push-up
Scapula pull-ups
Standing hollow-arch w. Band
100 SU

Technique & standards of following movements |:15:00

EM2OM/28 (two minutes on each station, 2 rounds)

1. 00-02 Pulling skill*
2. 02-04 Erg of choice
3. 04-06 Pushing skill*
4. 06-08 Erg of choice
5. 08-10 Rope jumping skill*
6. 10-12 Erg of choice
7. 12-14 HS walk skill*

Pull skill = Kipping, Pull ups, BMU, RMU
Push skill = Box HSPU, Negative HSPU, HSPU, Strict HSPU
Rope jumping = SU, DU, CO
HS walk skill = Shoulder taps on plank / box / wall, HS walk

Post workout:
Stretching

AMRAP 10

30 Double Unders
10 Dumbell Over Burpees
7 + 7 DB Hang Clean & Jerks 22,5/15kg

5 Rounds For Time

400m Run
30 box jumps 24"/20"
30 wall balls 20/14p

Time Cap 35

EMOM 5 min
2 reps @ max 75%

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Develop explosive power from the hang position
Focus on speed and clean, efficient movement
RPE 6–7: Light to moderate, every rep should feel fast and sharp
Coach tip:
Keep the bar close and explode through the hips
Catch high and stable

Hip thrust 1RM

4x 2 Strict Press + 4 Push Press

• Use 85% of max weight from last week

Every 2min for 20min:

• 2 Bench Press @ 85% of 2RM