Glute March: 5:00 x max reps. Rest as needed.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Easy Pace and Heavy Weights

12 - 8 Front Squat ( AHAP )
5 High Box Jumps
4:00-5:00 Cardio

Banded Facepull-aparts: Max reps in 3:00. Rest as needed.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Banded Pull-aparts: 100 reps, AFAP.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Normal warm up

Endurance WOD
50-40-30-20-10
Bike calories
Row calories
KBS 53/35

45:00 time cap 🧢

For time :

Row 1000m
30 Push Press 40/30kg ( rack )
Row 750m
20 Push Press 40/30kg ( rack )
Row 500m
10 Push Press 40/30kg ( rack )

TC 13

EMOM x 16:00

Minute 1: 30s Max Push Press @52.5/35kg
Minute 2: 30s Max SDHP
Minute 3: 30s Max Strict T2B
Minute 4: 30s Max Shoulder Taps

Rx+: 60/42.5kg, Minute 4: 30s Max Handstand Walk

3 rounds for time

20 Ring rows
3 Wall Walks
400 Meter Run / Row /Ski / 800m Bike / 1 x Stairs
60 Meter Farmers Carry Heavy

Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)

2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 2 – 5 Ring muscle-ups, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Toes-to-bars, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 x 7.62m Handstand walk*, Go every 0:30 – 0:40 (3-4 sets)

• Aim to walk each segment as fast as possible

• This can be Assault bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

Be conscious of your hands on the ring MUs, wear grips and don’t push sets to a point where you might tear.

Flow. You’ll do all 2 to 3 rounds of a single movement, before moving to the next. (i.e. you’ll do 2-3 x 2-min monostructural + 2-min Ring muscle-ups BEFORE moving to 2-3x 2-min monostructural + 2-min TTBs etc.)

Number of rounds. Choose based on how your body is feeling. You can do 2 rounds on some movements and 3 on others (consider also, which movements do you need to work on the most).

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Note. There is no additional rest between the parts, this is a continuous 32 to 48-minute effort

Movement options.
Ring muscle-up → Seated muscle ups, assist with the feet as needed → Box Russian dips
Toes-to-bars → Hanging knee raise
Single leg squats → Pistols to a band → Single leg squats to a box
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall → Handstand plate step ups → Handstand small steps → Handstand shrugs

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
run for 20 mins or 2 miles

Finisher
50 crunches
1:00 bf stretch