Conditioning

BUY IN 1000m row / ski or 1500m echo bike

Count down - count up

50-40-30-20-10 Wallballs
21-18-15-12-9 KB swings
500m run after each round

Tc 38min

For time
30 ring muscle-ups
*Every time you break, perform 10 box jumps.

• ♀ 24 inches
• ♀ 30 inches

Rest 5 minutes

6 sets for max reps
Ring muscle-ups
*Following each set, complete 10 box jumps.

• ♀ 24 inches
• ♀ 30 inches

Rest 5 minutes

5 rounds for time
6 ring muscle-up transitions
10 box jumps or step-ups

• ♀ 12 inches
• ♂ 20 inches

Z2 Run

• 45-60min Z2 Easy Run

20x7,5m Shuttle Runs
5 Wall Walks
20x7,5m Shuttle Runs
15 Deadlifts 83/56kg

Warm up
2 rounds
240m light run /1.5-2 min air bike
20 glute bridges
20 walking lunges
10m inch worm
5 push up to downdog
:40 plank hold

Workout
8 min amrap
buy in :
400m run / 24/30 cal air bike
then amrap of :
3,6,9,12,15,18 hr push ups
3,6,9,12,15,18 weighted lunge walking steps
rest 5 min and repeat

Accessory Work
3-4 sets : 10-15 ring row + 20-30 weighted twits
rest 1-2 min

3 rnds for quality:
5 hollow body KB pull over
10 kneeling banded lat. pull down
10 prone T raises
5/5 half kneeling KB bottom up press

10'EMOM:
1: 1-2 wall walk
2: 5-8 ring row (3-5 strict pull up)

5' AMRAP
5/5 gorilla row @2x20/12kg KB
5 HR push up

2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
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)
+
Prep all the movements, find a good flow/rhythm for burpee box jump overs
+
@ workout pace
10/7 (cal) SkiErg
5 Chest-to-bar pull ups
4 Burpee box jump overs
– Rest 0:30 –
10/7 (cal) BikeErg
2 Bar muscle ups
4 Burpee box jump overs

8+8 single leg romanian deadlift with DB
20 calf raises on plate
5 ring dips / bench dips
1:00 plank hold

Strength:
4 sets:
Deficit Reverse Lunge Steps x 6 / leg @40% of your max Back Squat
Reverse Nordic Curls 6-8 reps

B, 3 sets:
Box Reverse Hip Extension x 15
Banded Side Step 20m/ leg

C, WOD:
5 Rounds For Time :“Super Leg”
20 Air Squat
20 Alt. Lunges
20 Alt. Split Squat
10 Jump Squat
TC’ 15 mins