Dual KB skill medley

10 – 8 – 6 – 4

KB hang clean & press/push press/push jerk (your choice)
KB hang snatch
KB overhead squat
(steps) KB overhead walking lunge

Rest as needed between movements/rounds

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E7MOM x 4-5
10 kbs @32/24kg
20+20m s.a farmer carry
30 sit up

• remaining time easy bike PK 1-2

Not too fast, just move!!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

A: Bench press 3rm + 4deload sets
B: Leg press 5set
C: Incline Db press 3set
D: Leg extensions 3set
E: OH triceps Cable extensions 2set

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Bottom of Foot rolling
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

AMRAP 7

3,6,9,12 Etc

SGL Arm Hang squat
DB Clean and Jerk

1,2,3,4 etc
Bar Muscle Up

@22.5/15kg

3 Intervals

A1. 12-minute EMOM*
3 Ring muscle-ups
6 Strict handstand push-ups
12 Air squats
* Alternate rep scheme if 3/6/12 not realistic: 2/4/12

A2. 12-minute EMOM (0:40/0:20)**
1) Shuttle runs*
2) Rope climbs
3) Handstand walks,7.62m segments
* 1 shuttle run = (7.62m) out + (7.62m) back

A3. 12-minute EMOM (0:40/0:20)**
1) DB hang power clean and jerks @ 2 x 22.5/15kg (50/35lbs)
2) 8 DB Walking lunges + Hand-release push-ups in the remaining time
3) Echo bike for calories
** Work for 0:40, rest for 0:20

Rest 3:00 between EMOMs

Ring muscle-up → Reduce reps (1-2 Reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (3 to 6 reps)
Strict handstand push-up → Kipping HSPU
Rope climb → ½ length rope climbs
Handstand walk → Wall walk

AMRAP 12

5 Wall Facing HSPU
30 Double Unders
7 CTB
15/12 Calories Bike Erg

3:00/2:00/1:00 @ increasing pace

Row
Air bike
SkiErg

3 Sets of intervals

A1. 3 Intervals, go every 3:00
500m Row

– Rest 5:00 –

3 Intervals, go every 3:00
40/30 (cal) Echo bike

– Rest 5:00 –

3 Intervals, go every 3:00
500m SkiErg

Your score for each set is your slowest time in the set.

Front squat
3 x 8 reps