1. 16 kb russian swing @16kg
2. 12 romanian deadlift @45kg
3. 10+10 1-leg "butt" lift
4. 20 abmat sit-up

3 Rounds @ 1-2 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

10 x 3

400m Jog
500m Row
+
10/side Xiao Pengs
2 Scapular swimmers (prone position)
30-second hang from a bar w/ ribs locked down
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
10 Pike T-extensions
+
Build to workout weight for all DB movements
* practise 1-2 rope climbs and 2 sets of toes-to-bars between DB work
+
Once through
20/15 (cal) Row
6 DB Shoulder to overheads @ 2 x 22.5/15kg
6 Toes-to-bars
6 DB Squats @ 2 x 22.5/15kg
200m Run
3 DB Devil’s presses @ 2 x 22.5/15kg
1 Rope climb
6 DB Box step overs, 20″ @ 2 x 22.5/15kg

2-3sets:

15 GHD back extension
10 GHD hip extension
20-30s hollow hold

Alternate A1/A2

A1. Strict dip – 3 x 6 @ RPE 7 (3 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7 (3 RIR), rest 2:00 before A1

Part A).
Skill Primer
Pause Muscle Clean & Press from Split Position
(5-8 sets x 2+3)

Part B).
Low Hang Clean, Pause Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)

Single-arm KB Skill Medley

10 – 8 – 6 – 4

Dual KB hang clean & shoulder to overhead
Steps/side Single arm KB overhead walking lunge
Dual KB hang snatch
Steps/side single arm KB overhead squat

Rest as needed between movements/rounds

KB weight(s). Pick a weight for each movement that allows you to move well; you can go heavier each round as the reps go down.

10 rounds for time:

1 rope climb
100m run