Front Squat, four sets of fours

Tabata Something Else

8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups
Sit Ups
Push Ups
Air Squats

Count Total reps from all exercises.

283=28 PullUps, 58 PushUps, 106 AbMats, 91 Squats. Need to do consecutive PullUps!!!

DAY 1
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

Split jerk 10-10-10 reps

Stop Jerk, four sets of doubles.

3 rds:
max set of dip ( use parallets)
active recovery ab for 60s
max set of strict pull-up or ring row ( goal is + 10 reps)
active recovery ab for 60s

5x2000m/3:00r

Try to keep consistant pace on each set.

Result: avg pace on 500m

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

5 rds For time:
20/17 cal ab
15 Thruster 95/65lbs

3*
100 DU
5-10 Bar Muscle Up
10m HSW
5-10 Bar Muscle Up
100 DU

3' rest BTR

3* for quality
10 Hanging Hip Touch
1' Hollow Hold
1' Arc Hold