40s on / 20s off

MAX reps burpee box jump overs

For Time:

9-6-3 Deficit Handstand Push Ups
30-20-10m Front Rack Walking Lunge

Deficit 23/15cm
Lunge 60/45kg

CAP 15

For time :

10-9-8-7-6-5-4-3-2-1

Ring Muscle Ups
Clean & Jerks @ BW

TC 20

• The most common strategy we´ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.

• Let's see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.

• This workout is a grind so so juts find a steady pace you can stay moving at.

3 rnds
10 Bench press
5 T2B/ Wheel rollout/ Russian twist

3 rnds
8 Bench press
6 T2B/ Wheel rollout/ Russian twist

3 rnds
6 Bench press
7 T2B/ Wheel rollout/ Russian twist

3 rnds
4 Bench press
8 T2B/ Wheel rollout/ Russian twist

3 rnds
2 Bench press
9 T2B/ Wheel rollout/ Russian twist

3 rnds
1 Bench press
10 T2B/ Wheel rollout/ Russian twist

A: A: Halt snatch pull + Hang power snatch + power snatch
B: Hip squat clen + squat clean + power jerk
C:Every 30sec.Double snatch pull 6x @95 % of max snatch

5 SETS
1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch

Start Light and build to Moderate.
RPE 5
Rest As Needed b/t Sets

RestDay!

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Jog
-Rest as Needed b/t Sets-

Rästi