4 sets

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Kipping Handstand Push Ups 7 reps
Walking Lunges 20 reps
GHD Sit Ups 10 reps

1) Kipping Movement Practice

• For 10-15min, practice kipping movement (options below)

*T2B, Pull Up, C2B, Muscle-Up

2) 3-4 ROUNDS FOR QUALITY

• 10-20 Banded Hollow Lat Pulldown
• 20m Hand-over-hand Sled Pull
• 1 Set of Deficit Push Up/Normal Push Up

*rest as needed

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

SET A | 3 rounds:
12 BB deficit reversed lunge
4-6 hanging leg raise / per side

SET B | 3 rounds:
8-10 BB good morning
20-30s copenhagen plank hold / per side

AMRAP10: (Ygig)
8 DKB deadlift
30s wallsquat hold (synchro)
8 KB squat
30s Mountain climber (synchro)

Rest & Recover

Rest & Recover

Rest & Recover

12x E1,5MOM

Intervals 1-3
2 x snatch 70%

Intervals 4-6
2 x snatch 80%

Intervals 7-9
2 x snatch 85%

Intervals 10-12
1x snatch 90%