superman + hollow body TABATA

5rnds for quality
5-8 active hang + kip swing
8/8 gorilla row
5 Lu raises

20 Clean 70kg
40 Devils press 22.5kg
60 Toes to bar
80 Hang DB snatch 22.5kg
100 Pull ups
150 Box Jumps
200 Wall balls
150 Box Jumps
100 Pull UPS
80 Hang DB snatch 22.5kg
60 toes to bar
40 Devils press 22.5kg
20 Clean 70kg

Gymnastics

A) EMOM 9:

1: 10 Ring Kip Swing
2: 5-10 Hip To Rings
3: 5-10 Ring Transition Drill

B) EMOM 10:

• ''X'' rMU

Push And Pull Waves

Wave #1:

Strict Press: 8-6-4

Legs Elevated Ring Row: 14-12-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Wave #2:

Strict Press: 6-4-2

Legs Elevated Ring Row: 12-10-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Metcon

15min AMRAP:

• 6 bMU
• 8 DB Thruster 2x35lbs
• 12 Cal Row

Accessories

4 Rounds For Quality:

• 10/10 1-arm Band Pull Apart
• 10-15 DB lat pull over
• 10-15 Seated Dual DB Lateral Raise

8 sets, 20s ON / 10sec OFF:
- Hollow Rocks

Run intervals

4 x 5:00 @ 5-10k pace

– Jog 2:00 for recovery –

Bench Press 4x3, E3MOM

Snatch

A) UB Karsintalaji 3:

https://drive.google.com/file/d/1H_6mx8U9XyBXSRHWY0uZhNLmGfJwpVKS/view

B) Optional Snatch Pull

• 4x2 @110%

Front Squat

A) Build to Days heavy 3RM

B) 5x1 @85-90% from 1RM

Metcon

6x 4min on/2min Off

Alternating A&B

A)
Buy in 24 Cal Erg

+AMRAP:

• 4 Devils Press (2x35lbs)
• 8 Burpee Over DB

B)
Buy In 8 Shuttle Run (7.5+7.5m)

+AMRAP:

• 10 Heavy WB
• 15 T2B

3 x EMOM 6 (0:45/0:15*)

1) Shuttle runs, 7.62m
2) Wall balls @ 9/6kg
3) Row for calories
4) Box jump overs, 24/20″
5) Air bike for calories
6) Single-arm Devils presses, alt @ 22.5/15kg

– Rest 3:00 between EMOMs –

• 45-sec work : 15-sec rest each minute

verview. These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across the EMOMs.
Effort. Work at an RPE of 8–9/10. You should finish each 45-second effort breathing hard but still in control, with just enough left to maintain output across all EMOMs. If your pace drops off noticeably by round 2, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 6-minutes and can be repeated with 3-minutes of rest. This means finding the right reps/calories for each minute that you can (barely) maintain through the interval (and recover in time for the next one). You should push hard to get the work done in the 45-seconds, while still being able to maintain your intensity in the next minute with only 15-seconds of rest.
Approach each minute with a pace that allows you to keep moving through the full 45-seconds.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing? Were you able to keep moving through the entire 45-seconds each minute?
– Could you maintain your effort for the entire session on each interval?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?
Movement options.
Shuttle runs → Run for calories/distance
Wall balls → Lighter ball → Air squats
Air bike/Row → Any other monostructural movement
Box jump overs → Lower box → Box step overs (single DB)
Devil’s presses → 15/10kg (35/20lbs) DB, or lighter as needed so can keep moving → Burpees over rower

For time w/ double dumbbell

10 deadlift
10 reverse lunges
10 hang clean
10 burpees over db's

12-10-8-6-4-2 reps:
• Dumbbell Bench Press
• Strict Pull-ups
Start with 40% 1RM Bench and increase weight after each round to finish as heavy as possible.
DB Bench Press weights in the results.