2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
5/way Scapular rolls
+
Build to workout weight for deadlift
* You can “pre warm-up” front squat as you build up the deadlift (up to workout FS weight)
** Do a few short sets of burpee pull-ups, chest-to-bar pull-ups and bar-facing burpees between deadlift/FS sets
+
5-3-1 @ workout weight
Deadlifts
Burpee pull-ups

4 x 4

Go every 2:30

Warm-up

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for SB movements
* Practice few sets of bar muscle-ups and wall walks as you build up
+
@ workout weight
700m BikeErg
5 SB Squats
3 Bar muscle-ups
300m SkiErg
2 SB cleans
2 Wall walks

For time

• 3 snatches
• 3 burpees over the bar

♀ 95 lb
♂ 135 lb

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
5/way Scapular rolls
+
Build to workout weight for deadlift
* You can “pre warm-up” front squat as you build up the deadlift (up to workout FS weight)
** Do a few short sets of burpee pull-ups, chest-to-bar pull-ups and bar-facing burpees between deadlift/FS sets
+
5-3-1 @ workout weight
Deadlifts
Burpee pull-ups

Alternate A1/A2

A1. Strict press, rest 2:00 before A2
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*

A2. Strict pull up, rest 2:00 before A1
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*

Flow. 1 strict press @ 88-94%, rest 0:20-30, 6 strict press @ 74+%, rest 2:00, 1 strict pull up @ 88-94%, rest 0:20-30, 6 strict pull up @ 74+%, rest 2:00, etc until 3 sets of each complete

For time
- Row 5,000 meters

6x4min on 1min off

4min AMRAP:
15 KB swing @ 20/12kg
10 KB clean
5 worm walk out
10 (5/5) KB teapot
15 TRX row
continue next AMRAP where you finished

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3 rounds
5 Inchworms
5 Jefferson curls
10 Air squats, slow and controlled
+
2-3 rounds
8 Box step ups
8 Handstand shoulder shrugs
8 Hand to hand KB swings
+
Build to workout weight for DB movements
* Practice a few rope climbs, shuttle run turns and wall balls between sets
+
@ workout weight
10/7 (cal) Row
8 DB box step ups
5 Shuttle runs
6 DB hang clean and jerks. alt
– Rest 0:30 –
10/7 (cal) Row
8 Wall balls
5 Shuttle runs
1 Rope climb