30 Min

• 1 min Erg
• 2/4/6/8/10…. Hang clean and jerks 2x17.5kg DB
• 2/4/6/8/10…. Alt Reverse lunges w dumbbells

score is total Clean and jerks + lunges

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Gymnastics capacity
10 rounds for time:
1 Rope climb
7 Hand release push up or 5 Strict HSPU > 5 KHSPU abmat
15 Air squat
Time: 11.23

3.Gymnastics accessory
A. Kipping ring dip practice
EMOM8:
1. x reps Kipping ring dip - 5
2. Easy bike

B. Strict ring strength - 3 rounds for quality:
5 Chest to rings pull up
15 s. Ring support hold
15 s. Bottom of the dip hold
15 s. Tucked ring hold
Rest 90 s between rounds

Alternating DB Curls: 3 x 10 each. Rest 45s.

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Three sets of five kettlebell clean & jerks with two kettlebells. Mark the weight of a single KB.

• 4 Sets of:
Strict Ring Muscle Ups oppure Strict Ring Pull Ups in false-grip (10’’ negative) 2 reps +
Strict Ring Muscle Ups oppure Strict Ring Pull Ups in false-grip 2 reps +
Kipping Ring Muscle Ups near failure max reps (1 rep buffer)
Complex must be unbroken
Rest as need each sets

EMOM 16'
1: AMRAP DB Thruster
2: Rest
3: AMRAP Pull up
4: Rest

Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

4-5 rounds for time of:
Row 500 metres
20 Burpees
30 Wall-ball shots, 20 pound ball

Shoulder press 4x5 @77,5%

Alt EMOM x 10
50 DU
15 Strict Ring dips