2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
3 Strict pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for DB push press, sled and SB over the shoulder
* Kipping Toes-to-Bar complex between weights
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
12/8 (cal) Air bike
6 DB push presses
3 Strict pull-ups
10m sled push
10m sled drag
12/8 (cal) Row
3 SB over the shoulder
6 Toes-to-bars

Rope climb capacity

AMRAP 0:30 Rope climbs
– 1:00 SkiErg @ easy –
AMRAP 1:00 Rope climbs
– 1:30 SkiErg @ easy –
AMRAP 1:30 Rope climbs
– 2:00 SkiErg @ easy –
AMRAP 2:00 Rope climbs
– 2:00 SkiErg @ easy –

Intent. Accumulate as many rope climbs in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. Seated rope climb pull-ups

2 rounds
35 Speed rope skips
8 Table top pulses
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats
+
2 Rounds w/ empty barbell for QUALITY
3 Hang muscle cleans
3 Strict presses
3 Hang power cleans
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Practice few shorts sets of burpees and shuttle runs between weights
+
@ workout weight
160m Row
4 Thrusters
4 Bar-facing burpees
160m Row
4 Power snatches
4 Shuttle runs

For time

• 50 double-unders
• 50 ring dips
• 50 double-unders
• 50 dumbbell box step-ups
• 50 double-unders
• 50 burpees
• 50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

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

Snatch

A) E2MOM Untill Days Technical Max

• 1 Squat Snatch

B) Snatch Pull

• 4x1 @110-120% *rest 3min between

C) 2min on/1min Off X4:

• 15 Cal Echo
• Amrap Snatch @50kg

Lunges

• 4x4/4 Front Foot Elevated Lunge (1 RIR) *rest 3min between

Metcon

EMOM 18:

1: 45s Ski
2: 45s Burpee Pull Up
3: 45s SB Clean @50kg
4: Rest

1: 10m overhead walking lunges with DB
2: 8-10 shuttle runs (10m = 1rep)
3: max reps HSPU's
4: rest

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
10 Goblet squats
10 Push ups
5 Pike to planches
+
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5 Back support slide throughs
3 Box 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 Russian v-up snap (or Straight leg v-up snap)
+
Build to workout weight for the cleans
* Practice sets of wall balls, toes-to-bars and few ring muscle-ups between weights
+
@ workout weight
15/12 (cal) Row
12 Wall balls
6 Toes-to-bars
3 Cleans
1-3 Ring muscle-ups

Movement prep

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

DB seated box jump

4 x 3, go every 1:30-2:00