2 Rounds
5/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down taking deep breaths
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)
8 Tension swings (sponge/block between feet)

10-9-8-7-6-5-4-3-2-1

Hang squat snatches @ 40-50%1RM snatch

• Rest as needed between sets

Intent. work on your timing and rhythm on the hang squat snatch. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Barbell cycling

Barbell prep

5 – 3 – 1 of each @ empty barbell
Hang muscle snatches
Behind the neck snatch grip presses
Hang power snatches
Overhead squats
Hang squat snatches
+
10 Overhead squats w/ breathing pause* @ empty barbell

• Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS.

Elevate your heels on small plates as needed to improve your position OR reduce your range of motion (i.e. squat to a box) to ensure that 1) you can breathe, 2) you’re in a strong (pain free) position.

EMOM 10 (0:40 work / 0:20 rest)

1) Double-unders
2) Toes-to-bars

Barbell cycling

Barbell prep

5 – 3 – 1 of each @ empty barbell
Hang muscle snatches
Behind the neck snatch grip presses
Hang power snatches
Overhead squats
Hang squat snatches
+
10 Overhead squats w/ breathing pause* @ empty barbell

Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS.
Elevate your heels on small plates as needed to improve your position OR reduce your range of motion (i.e. squat to a box) to ensure that 1) you can breathe, 2) you’re in a strong (pain free) position.

10-9-8-7-6-5-4-3-2-1

Hang squat snatches @ 40-50%1RM snatch

Rest as needed between sets
Intent. work on your timing and rhythm on the hang squat snatch. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Alternate B1 / B2

B1. Push press – 3 x 5 @ 70%, rest 1:00 before B2

B2. Strict chin up – 3 x 5+ @ Bodyweight, rest 2:00 before before B1

4 Rounds for time

400m Row
8 Bar muscle-ups
12 Thrusters @ 61/43kg (135/95lbs)
16m Sled push @ see note*

Time cap. 24:00

Sled weight is dependent on the surface friction. Choose a weight that is challenging but allows you to push the full 16m (or 2 x 8m) without stopping.
Intent is repeatable rounds here with two main checkpoints: how well you handle BMU after rowing, and how well you start the sled after heavy thrusters. It will be a hard one to pace with so many high fatigue movements (BMU, heavier thruster, sled), so be smart on the rower.

Strategy.
Row at a strong but controlled pace that lets you get straight to the rig. As you get deeper into the workout, continue to use the row to control the pace. On the bar muscle-ups, aim for planned sets from the start. If 8 unbroken is repeatable, go for it, but don’t force the sets early at the expense of the rest of the workout. 2-3 quick sets is a solid plan for many athletes.

Thrusters load, reps and total volume make them tricky. If you can hold 12 unbroken with blowing up, do it, but make sure the first round doesn’t cost the next three. Otherwise, use planned breaks (e.g. 6-4-2, 6-6 or 7-5) and get back on the bar quickly. Breathe at the top, keep the bar path close, and avoid failed reps.

The sled push should be continuous (or with a quick turn if needed for space). It does not need to be a sprint, but it should not turn into a long rest station.

Instructions.
Set the rower, rig, barbell, and sled in a layout that allows smooth transitions. Decide BMU and thruster break plans before starting. The sled weight should be such that you don’t get stuck.

Debrief.
– Did the row pace allow you to start BMU without hesitation?
– Were BMU sets consistent across the four rounds?
– How did the thruster strategy hold up after round two?
– Where did the longer breaks happen, and what caused them?
– What went well overall and what can you improve next time?

Movement options.
Row → 400m SkiErg or 800m BikeErg
Bar muscle-ups → reduce reps to 4 or 6/round → 4/round Jumping bar muscle-ups with hip snaps → 12-16 Chest-to-bar or regular pull-ups → Ring rows
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy where you could do at least ¾ rounds unbroken (but it won’t be easy)
Sled push → If no sled available, then 16 or 24m SB bear hug carry @ 68/45kg (150/100lbs)

non contact squat clean + squat clean + split jerk

"In every 30"" x 8 sets" 1 clean & jerk

Handstand walk pirouette / single-leg squats / double-unders

Handstand Circuit, 1-2 Rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand

Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand

Single leg squat drills – 1-2 Rounds

5/side Elevated ankle lunges
5/side Tactical ankle rocks
5/side Cossack goblet squats
5/side High box step ups*

• All reps on one side, then the other. Slow and controlled on the way down.