AM: 60 min
Warm up 25 min
1.Running intervals
2 x 1600 m @ 340-350 s.
- Rest as needed - 10 min
- 6.47
- 6.41
Cool down 10 min

PM: 160 min
Warm up 15 min

1.HSW
- 16 m.

2.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40

B. Ring muscle up
- 7x1 + 8x2 - 23 reps

C. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 50

D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 40

E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30

F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 11 reps

3.Push press
A. 6 RM
- Max 2 sets

B. 5 sets:
4 Push press @ 6 RM weight - 47.5 kg
- Rest 20 s.
8 Standing DB Bent over rows - 30 30 35 35 35 lbs

4.Core
A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10

Optional Accessory:
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

150 min
Warm up + COS 25 min

1.HSW
- 24 m.

2.BFLY
- 35 reps
- BCTB on box - 3x10 reps

3.CTB
A. Practice sets

B. E2MOM: max reps - 7 6 5 6

4.Oly primer: Russian snatch balance
- 3-4 sets

5.Hang snatch from mid thigh
A. Build to heavy set of 5

6.Accessory
A. 4 sets:
Banded GH Raise x 8-12 - 8 8 8 8
Side plank hip raise x 12+12 -
- Rest 60 s between sets, alternate movements

160 min
Warm up + COS 25 min

1.MU
- Drills
- MU 7x1 + 7x2 - 21 reps

2.SHSPU
A. 4-6 sets: Assisted lift off + pike push up - 5 5 5 5 reps
- Rest as needed

B. Slow eccentric Strict HSPU on dumbells 4x5
- Knees on box

3.Back squat
A. 4 sets:
3 Back squats 76-81 kg
- Rest 15 s.
3 Seated box jumps - 30"
- Rest as needed

4.Strength
A. 4 sets:
Mixed grip strict pull ups x Tough effort - 12 8 7 7
Stationary dips x Tough - 8 7 6 6
- Rest 60-90 s. between sets
- RiR 1-2

15-Rep Max

Rest day

JH 60 min

170 min
Warm up + COS 25 min
- 10 TTB

1.HS Walk practice
- Body tightener x 3-4 sets
- Shoulder taps x 3-4 sets
- HSW - 23 m.

2.BFLY + BCTB
- BFLY - 40 reps
- Box CTB - 3x8 reps
- KCTB - 2x5 reps
- BCTB - singles 15x1 reps

3.Technique primer: Slow squat clean w/ empty bar

4.Squat clean from blocks
Heavy double for the day

5.Strength
A. 4 sets:
Reverse hyper x 20 (Heavy but controlled!) - 40 40 40 40 kg
Wide grip strict pull ups x Max effort - 10 9 8 8
- Rest 60-90 s. between sets

B. 3 sets:
8 sa. DB press - 25 25 25 lbs
7/s. bicep curl 25 25 25 lbs
20 pike leg raises

150 min
Warm up + COS 20 min
- 10 TTB

1.HSW
- 13 m.

2.Snatch
A. 1 RM

3.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40 reps

B. Ring muscle up
- 11x1 + 3x2 - 17 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition - 15 reps

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 reps in sets of 3-5 - 16 reps

4.Strength
A. 5 sets:
KB Bulgarian split squats x 6+6 - 16 kg
Incline DB Bench press x 6-8 - 8x20 7x25 7x25 8x25 8x25 lbs
Ring face pull x 8-14 - 8 8 8 8 8

3 x

5 x squat clean + 5 x front squat + 5 x thruster, 35-45 kg, 2 min rest

180 min
Warm up for 25 min

1.Snatch from low hang
A. H2

*2.Strength
A. 4 sets:
5 Shoulder press - 27.5 30 30 32
Max effort foot elevates Ring row - 13 9 9 8
- Rest as needed

3.Metcon
A. "Modified Chief": 5x3min on / 1min off:
3 squat cleans 40 kg
6 Push ups
9 Kb swing @ 24 kg
Total reps: 15 rounds + 1 clean

4.Strength
A. 4 sets:
10 sa. DB press - 25 25 25 25 lbs
8 seated rope pull up

B. 3 sets:
12 side lat. raise sta. - 10 10 10 lbs
15 bicep curl - 15 15 15 kg

C. 3 sets:
12 side lat. raise bea. - 2.5 2.5 2.5 kg
8 sa. DB row - 15 15 15 kg
7 bicep curl & press - 20 20 20 lbs

D. 3 sets:
8+8 Reverse lunge to knee lift
6+6 Half kneeling Bottom up KB press - 6 6 6 kg
15-20 s/side Side star plank

E. EMOM7: abs