FOR TIME

• 100 Cal Row
• 100 Box jump 24”
• 100 Cal Assault Bike

TIMES TO BEAT

Beginner athlete: 34min 14sec
Average athlete: 28min 32sec
Advanced athlete: 22min 49sec
Elite athlete: 17min 7sec
Regional athlete: 14min 50sec

125 min

1.Skill
A. HSW practice for 10 min

2.Jacked gymnastics
A. Straight Arm Pull
Accumulate 3 minutes of closed tuck front lever
25 + 25 + 25 + 25 seconds = 100 seconds

B. Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
- Butterfly Pull-up with Pause (Practice for 5-10 minutes)
Hold the top position for 3s.

C. Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed > done E3MOM.
C1. Weighted Chin-up (10 x 4, rest as needed)
10 x 4 x 5 kg
C2. Weighted Strict Ring Dip (10 x 4, rest as needed)
10 x 4 x 5 kg

3.Strength
B. Rotate B1 / B2 / B3 for 3 rounds
B1. Back rack walking lunges, 8 steps/side
45 45 45 kg
B2. Single leg Bulgarian KB deadlift – 8/side @ AHAFA, tempo 2010
16 16 16 kg
B3. Single arm KB Front rack carry – 30m/side @ AHAFA
20 20 20 kg

Back squat seven times five, use the same weight for all sets 3 to 5 minutes rest between sets, good form!
80% from max BS.

60 GHD SITUP
THEN 6RFT
6 OHS #35
6 TGU #16

135 min

1.Skill
A. BMU practice for 40 min
- Progressions
- BMU 11 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 5 x 3 @ 85-90%, rest 3-4m between sets.

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 1 RIR, rest 1m before B2
> Negative strict parallette HSPU x 3 reps as slow as possible
> 45 lbs DB + abmat, 3 3 3 3
B2. Hip thrust - 8 reps @ AHAFA, rest 90s before B1
60 60 65 65 kg

C. Alt for 3 rounds:
C1. Quads machine
10*27.5 10*30 10*30 kg
C2. Hamstring machine
8*7.5 7*10 8*10 kg

In group of 3

12 mins
1 min machine (one at the time)
8 box jumps

Rest 2 mins

15 rounds (each)
3 power clean
3 jerk
5 wall balls

120 min

1.Skill
A. Ring MU practice for 30 min
- Progressions

2.Strength
A. Back squat – Build to a heavy set of 3 (H3) for the day in a 20-minute window

3.Strength / Conditioning - own
A. EMOM for 24 min, 4 rounds:
1) Strict ring dip x 8 reps
2) KB walking lunges x 12 reps, 2 x 16 kg
3) Strict pull up x 8 reps + 10 hollow rock
4) KB thrusters x 8 reps, 2 x 12 kg
5) 6 cal AB
6) GHD hip extension x 10 reps

HR 161/180

120 min

1.Skill
A. BMU practice for 40 min
- Progressions
- Bar muscle up 10 x 1 rep
B. HSW practice for 15 min

2.Strength
A. Alt for 3 rounds:
A1. Hip thrust
12*50 10*55 10*60 10*65
A2. Shoulder press - 4 @ AHAFA
27.5 29 30 30

B. Alt for 4 rounds:
B1. Back rack walking lunge - 8/side @ AHAFA
45 50 52.5 52.5
B2. Single leg donkey kicks 8/side
B3. Monster walks right + left 15 + 15 steps

Front squats 5-1-10-1-15-1
75 on 5-10-15 and 125 on singles

Metcon:
5 Rounds:
5 Overhead Squats (75#)
10 Toe 2 Bar
15 Bar Facing Burpees
20 Double Unders

Warm Up:
2x
5 Ring Dips
5 Pull Ups
10 Overhead Squats
20 Jump Ropes

Mobility:
Hip flexor on wall
Pain ball of feet
Pain ball on shoulders
Foam roller on back

MetCon:
12-9-6
Muscle Ups
Front Squats 175 lb./100 lb.

Due to injured hip flexor/IT band, I scaled the Front Squats to 155 lb. Also, worked muscle up progressions to get form down.