In 15 minutes, complete as many reps as possible of:

• 50 box step-ups
• 50 jumping pull-ups
• 40 lunges
• 40 burpees
• 30 toes-to-bars
• 30 push-ups
• Max-reps ring muscle-ups

Females use a 20-inch box, males use a 24-inch box.

10 rounds, no rest between

3min bike
2min row
1min ski

Zone 2-3, basic conditioning.

Snatch deadlift + snatch + hang snatch

8 x 1+1+1 @ 70-80%, go every 1:30

EMOM x30

1) C2bike
2) Sit-Up
3) Handstand Push-Up

Rengas mu 4x3

A:
Clean pull + hang power clean 5x1+2 @~75%

B:
Power clean + push jerk + split jerk 5x1 @80% of jerk max

5 Gigasets of:
8 Seated DB Shoulder Presses -heavy
12 Ring Push-ups
16 Banded Chest Fly -High to low
- Rest 2-3min btw sets
- Score: Shoulder Presses

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

Recovery circuit

4 rounds for quality
40/30 calorie Air bike
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold