Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

10 rounds, no rest between

3min bike
2min row
1min ski

Zone 2-3, basic conditioning.

In 15 minutes, complete as many reps as possible of:

• 50 box step-ups
• 50 jumping pull-ups
• 40 lunges
• 40 burpees
• 30 toes-to-bars
• 30 push-ups
• Max-reps ring muscle-ups

Females use a 20-inch box, males use a 24-inch box.

A: Box jumps x30 you go I go
B: Bench press 3-3-3+
C: WPU 3x5
D: Incline db bench press 4set
E: Leg extensions 2set
F: Back extension 2set

Partner workout
Complete as waterfall style!
Amrap 14 mins
Partner A: 6 double KB burpee DL @2x24/16kg
Partner B: 12 push ups on KBs
Partner A: 24 double under

Rest 3 mins

Complete as waterfall style!
Amrap 14 mins
6 double Kb front squat @2x24/16kg
12 kipping pull up
24 KB pull through

For time with a partner

30 devil press@22,5/15 kg
60 box jump overs@60/50 cm
90 wall balls@9/6 kg
120 calories row
90 wall balls
60 box jump overs
30 devil press

Time cap: 32 mins

Banded Pull-Through: 3 x 25. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Midline

4x
5 Strict TTB
+
15 GHD Sit Ups
Rest 2 mins between sets

A: Strict Hspu 4set
B: Thruster 1rm
C: For time
21-15-9
Burpees
Alternating Kb snatch@16kg
Start every round with 1000m bike@2kph

3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.