E2,5min
4×12 reps × strict banded pull ups

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E2,5min
3×12 reps × single arm bent over DB rows

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For time:

1000m bike erg
6 HSPU or 30s HS hold against wall
20 ring rows
20 pistols
20 ring rows
6 HSPU or 30s HS hold against wall
1000m bike erg

Every 3 mins x 5
20 box step up (10 with DB, 10 without DB)
10 One arm devil's press (alternating)

5 sets × 4 reps @moderate load

Go every 2:00

8 sets × 10 reps @moderate weight

Go every 2:00

3 rounds of:
5 Barbell deadlifts (mid-weight)
10+10 DB side bends
15 KB swings
20 KB Russian twists
Rest

Muscle clean primer
3 x 3 - empty barbell

3 position clean
4 x 2 @ 80% of 1RM clean

Press in split
4 x 4 @ 9RPE

Barbell front rack reverse lunge
3 x 16 (8 each leg) @ 8RPE

Accessories

DB shoulder press 3 x 10 @ 8RPE
Barbell skull crusher 3 x 10 @ 8RPE
DB bench press 3 x 10 @ 9RPE

Strength: clean pulls5x3@110%1rm

Wod: 30 min Emom
1- 10 DBThrusters
2- 5 ring muscle ups
3- 10 HSPU
4- 10 pistols
5- rest

Wod: a chance to practise some gymnastic movements aim to stick with the rep range , but scale where necessary with volume not movements.

3 sets × 10 reps

Go every 2:00

Only way to get better at calisthenics/gymnastics is to actually do them, so this day is all about moving your body in space and learning how to manage your weight distribution without forgetting the AMRAPS and EMOMs etc

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Shoulder taps are great way to accumulate reps for weight sifting and eventually walking.

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As we are rolling in to the new year we are also getting loser to the open. We are attending it and there fore as we know, the basics are going to be under the scopes. No matter how many RX reps you get in, you should always MASTER the parts of that particular movement....

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
5 inch worm with push up
5+5 squat strech
10 db hang c&j
10 db goblet squats
10+10 half kneeling press