On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean

• Two pauses on the repetition.
• 2 Second Pause at Knee
• Second Pause in Catch

Five sets of five strict ring muscle ups

10/9/8/7/6/5/4/3/2/1 for time

• Pushups
• Lunges
• Burpees
• Situps
• Jumping squats

5min Row/Airbike nose breathing only

Perfect Stretch video

AMRAP 5
3 Deadlifts 100/70kg
3 Box jump overs 60/50cm
6 Deads
6 Box jumps …..
Add 3 reps every round.

Rest 5

AMRAP 5
3 Deadlifts 100/70kg
3 T2B
6 Deads
6 T2B...
Add 3 reps every round.

4 Round AMRAP
A&B
4min work
2min rest

Reps 2,4,6,8,10…

A: HSW (m) & Pull up
B: Wall walk & Power clean @60kg

Four sets of:
5 explosive strict C2Bs
5 slow deep bar dips

1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
- Kipping Handstand Push-ups
- Negative Handstand Push-ups: Reps 8-6-4-2
- DB Push Press

1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
- Rope Climb Sit to Stand: Reps 8-6-4-2
- Ring Rows: Reps 24-20-16-12

• Goals for 1a/1b - whatever scaling option is chosen all sets should be tough.

AMRAP

Time cap: 30 minuts

Bar Muscle Up
1, 2, 3...
Air Squat
10, 20, 30...
Run
400m...
OR dbl under
5, 10, 15...

3 rounds
Dips xMax
Fat grip strict pull ups xMax
Box pistols x5/leg
+
2 rounds
Box Hspu xMax
Supine bar rows xMax
Hip extensions xMax