2 Rounds
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
8 Scapular push-ups
8 Goblet squats
8 Push ups
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
Build to workout weight for DB thrusters and the sled
* Few short sets of burpees and bar muscle-ups between sets
+
@ workout weight
10 (cal) Row
5 DB thrusters
5 Burpees over parallette
10 (cal) Air bike
3 Bar muscle-ups
10m Sled push

push up pos. one arm W raise and press to OH 3x6/6

KB armbar 3x5/5

BB press 3x2 @ rpe 8

WodLiiga

hip & spine mobility

cat & cow 3x10

superset, 4x 8/8 russian twist
5/5 KV windmill

one legged KB around the world 3x5/5 / side

plank pos. hip CARs 3x5/5

-15+15s single-arm ring plank
-6 a-up w swiss ball
-12 vipers
-rest

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Alternate A1 / A2

A1. Seated strict press – 3 x 6-8 @ 74+%1RM strict press (1-2 RIR), Rest 1:00 before A2

A2. KB/DB Seal row – 3 x 8-10 @ RPE 8-9 (1-2 RIR), Rest 2:00 before A1

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a Stick

1-2 rounds

RPE 3

3x 12' AMRAP, 3' rest w. partner

AMRAP 1 - pull
250m row
30 pull up
30 syncro renegade row w. clapping @2x22.5/15kg

AMRAP 2 - push
30 dbl DB push press @2x22.5/15kg
30 HR push up
30m partner wheelbarrow walk

AMRAP 3 - leg burner
30 steps walking lunges
30 partner wall ball
30m partner carry