3 x 3 weighted pull up + 2 x turkish get up

Record the kgs of the weighted pull up.

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 2 of 8

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3 Rounds for Time:
400m Run
21 Wall Balls 20/10, 14/9
7 Ring Muscle-Ups

20 minute cap. If your Muscle-Ups are inconsistent, then cut some volume and count all attempts as reps. No Muscle-Ups? Scale each muscle up to 1 Strict Pull-Up (Chest-to-Bar of you can) + 1 Hand Release Push-Up. Push the pace on the runs and aim to do the Wall Balls unbroken.

Post time and Rx to comments.

Front Squat
3-3-3-3-3

3 rounds
10 DB Hang Squat Snatch (left)
5 Bar MU
10 DB Hang Squat Snatch (right)
5 Bar MU

3x70%, 3x80%, 3x90%+

Muscle maintenance.

On the 1:30 x 10 Sets:
1 Strict Ring Muscle-up
2 Ring Muscle-ups
4 Toes to Rings

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

Conditioning
AMRAP 12:
10 Burpees
25 DU

Gymnastics Skills
10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.

15-12-9-6-3 ring dips
12-9-6-3-15 pull ups
9-6-3-15-12 squat jumps
6-3-15-12-9 burpees
3-15-12-9-6 walking lunges

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs