30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

Pause push press + push press

2 x 2+3 @ RPE 7-8, go every2:00

DB seated box jump

4 x 3, go every 1:30-2:00

-5x3 back squat @82.5%
build to heavy

Push press

3 x 4 @ RPE 8 (75+%1RM push press), go every 2:00-3:00

Movement prep

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

Alternate B1 / B2

B1. Strict chin-up– 3 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict dip– 3 x 8-12 w/ tempo 2121 @ RPE 8 (2 RIR), rest 2:00 before B1

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
10 Goblet squats
10 Push ups
5 Pike to planches
+
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
+
Build to workout weight for the cleans
* Practice sets of wall balls, toes-to-bars and few ring muscle-ups between weights
+
@ workout weight
15/12 (cal) Row
12 Wall balls
6 Toes-to-bars
3 Cleans
1-3 Ring muscle-ups

Gymnastics

A) Practice rMU for 10min

B) EMOM 12

1: 1-2 Set Of rMU
2: 60 DU

C) 4 Rounds:

• 8-10 Strict Wide Grip Pull Up

rest 30s

• 10-20 Ring Push Up

Rest 90s

Metcon

EMOM 30:

1: 13 Cal Echo
2: 6-8 Devils Press @2x45lbs
3: 18 T2B
4: 8-10 DB Box Step Up @2x45lbs
5: Rest

Successories

3-4 Rounds For Quality:

• 10-15 DB Bench Press
• 10-15 BB Bicep Curl
• 20-30 Banded Tricep Ext.

20 kb squats
100 m farmer’s carry
500 m ski erg
40 wall balls
15 burpees
1000 m run

3 rounds