2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 Rounds
10/side Xiao Pengs
2-3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
1 to 2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band
+
Handstand push-up drills – 1 to 2 rounds of:
0:10 Bent leg tripod headstand hold (against the wall) +
5 pulses of the knees
0:10 Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Build to workout weight for deadlift
* Practice few sets of HSPU, Box jump overs, chest-to-bars, HSW and single-leg squats between weights
+
EMOM 6 @ workout weight
1) 3 Deadlifts + 3 Handstand push-ups + 3 Box jump overs
2) 3-5 Chest-to-bars + 5m HSW + 4-6 Single-leg squats, alt

For time

• Ruck 5 miles
• Run 6 miles

♀ 30 lb
♂ 45 lb

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.

Advanced
BMu

WOD
AMRAP8
YGIG

6 Box jumps
3 T2B
1 Bar muscle up

For time:

cash in:
20cal erg
10 box over burpee

4 rounds of
6 db hang clean 45/35lbs
20m farmers walk

cash out:
10 box over burpee
20 cal erg

Advanced can do sandbag clean + sandbag carry

Rope climb capacity

AMRAP 0:30 Rope climbs
– 1:00 SkiErg @ easy –
AMRAP 1:00 Rope climbs
– 1:30 SkiErg @ easy –
AMRAP 1:30 Rope climbs
– 2:00 SkiErg @ easy –
AMRAP 2:00 Rope climbs
– 2:00 SkiErg @ easy –

Intent. Accumulate as many rope climbs in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. Seated rope climb pull-ups

For time of
2000m row TT

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

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)

DB seated box jump

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

AF WEEK 38, Day 1

STRENGTH (2/3).
EMOM x8:

1) 2 Front Squat
2) 2 Back Squat

Target: Build on the previous block by increasing the Front Squat volume. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load.