Until 20, 30 or 40 reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Number of reps. Choose according to your ability, aim to be done in no more than 8 sets total.
Movement options.
Ring muscle-up → Seated ring muscle-ups

2-3 Rounds @ 2-3 RIR

0:30 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

Shoulder press 5x3

A: Push ups 4x20
B: SA kb rows 2xMax
C: SA DB Shoulder flys 2x12
D: Kb skull cruschers 1xMax

Clean 3rm

Bench press 2rm max

2-3 Rounds @ 2 RIR

0:30-0:40 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs**
* You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

5 burpees
10 sit-ups
15 air squats

1) Lifting

A) E3MOM X6

• 1 Clean Pull + 1 Hang Clean + 2 Split Jerk (Build Up)

B) E2MOM X6-8

• 1 Hang Clean + 2 Split Jerk (Build to days heavy)

2) Squats

Front Squat 5x5 @75% from 1RM
-Rest 2 min between sets-

CF AMRAP

Amrap 12

• 15 Cal Echo
• 10 Power Clean @42.5kg
• 8 Bar Facing Burpee

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 before workout B –

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups