Every 90 sec x 10 sets

10 Thrusters @42.5/30
10 Bar Over Burpees
*Scale To get at least 15 sec rest
*Goal Under 60 sec per set

For time
18 GTOH 47,5/32,5kg
50 Pull ups
18 GTOH 47,5/32,5kg

AM: 45 min
3 min run/1 min walk

PM: 170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- MU+A+H 5 x 1
- MU+CTR 1 x 1
- MU 4 x 2
- MU x 14

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- 3 x Box butterfly drill
- 3 x 4 Single rep butterfly + kip swing
- 3 x Tough butterfly sets - 10 12 11

3.Snatch + Overhead squat
A. Build to challenging but snappy 1+2

4.Strength
A. Accumulate 40 Wide grip lat pulldowns
- 5x8x30 kg
B. Accumulate 50 Banded tricep extensions - not done

5 rounds “Ship”
7 Squat cleans
8 Burpee box jumps

Banded deadlift 6-8-10-12 reps

For time

• 100 burpees
• 80 Devils Press
• 60 DB jerks
• 40 pistols/80lunges
• 20 pushups

Rowing Macho Man

10 RDS, 80s on/40s off

Even : Row/Ski
Odd : Macho Man

Use calories on rowing / ski ergo
Macho Man
3 Power Cleans
3 Front Squats
3 Jerks
85/60kg

Rest day

15 min AMRAP
2+2 Turkish getups
40 m One-KB OH carry
5 Manmakers
40 m Two-DB Farmer’s carry
10 MB over shoulder
40 m MB bear hug carry

Warm up(10)
3rds
20 jax
10 single leg dl
20 heels to rear
10 reverse lunge

WRK(20)
choose your workout or make up a workout.

Finisher
50 abs of choice
1:00 quad stretch