1) EMOM 10

1) ”X” Reps of Kipping movement
2) 45s Erg

*movement options: Toes to Bar, Pull Up, Chest to Bar, Bar Muscle Up

2) PUSH & PULL

4 ROUNDS FOR QUALITY:

• 1 Set of Banded Pull Up
• 10/10 Single Arm DB Bench Press

*rest as needed

Isometric holds – 2 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breath.

For time :

20 Sit-Ups
40 Air Squats
Run 400m / Row 500m
15 Sit-Ups
35 Air Squats
Run 400m / Row 500m
10 Sit-Ups
30 Air Squats
Run 400m / Row 500m

TC 12

Complete as many rounds and reps as possible in 10 minutes of

• 20 GHD sit-ups
• 2 rope climbs to 15 feet

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Barbell warm-up – 2 or 3 rounds
3 Snatch grip deadlifts
3 Hang muscle snatches
3 Behind the neck snatch grip press or push press
3 Hang power snatches
3 Front squats
3 Push presses
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Short sets of other movements between weights as you build up
+
Once through @ workout weight
2 Power snatch
4 Bar-facing burpees
8 Wall balls
200m Run
3 Thrusters
500m BikeErg

Cluster (Squat clean+thruster)
4x5
Light, technical weight

4 rounds
You go, I go
3 Squat Cleans
3 Push Presses
3 Clusters
3 Bar over burpees

All same

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
Choose some OR all of the following movement specific preps:
Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Single leg squat drills – 1 or 2 Rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks
5/side Cossack goblet squats
5/side High box step ups*
* All reps on one side, then the other. Slow and controlled on the way down.
+
Handstand push-up drills – 1 or 2 rounds
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Build to workout weight for DB snatches
* Practice few sets of other movements as you build up

AF WEEK 24, Bonus workout, Engine

CONDITIONING
“Deck of Cards”

1) Echo
2) KBS + Air Squat
3) Ski
4) Up&Down
5) Row
6) 1m Broad Jump

Only the numbers matter. Use the machines you
have.
Overall RPE 4

SET A | 3 rounds:
8-10 banded goblet squat
8-10 side plank leg lift / per side

SET B | 3 rounds:
6-8 deficit dl (3s down)
8-10 banded side crunch

EMOM12:
1) ski
2) DDB oh walking lunge
3) medball situp
4) box jump