Slow lower to hollow x 5 video
-tuck 1 leg straight both legs straight arms overhead
-with PVC pipe

Arch rocks, 3 x 10 video
-feet together
-try to be as long as possible
-with PVC pipe

Banded lat pulldown, 3 x 5-10 video
-hollow position on the ground, feet away from rig
-pull PVC pipe from overhead down to hips

Beat swings inside a band, 3 x 10-20 video
-band chest height
-keep legs straight and positions tight

Kipping pull ups/C2B + beat swing, practice for 5 min video
-between each kipping pull up or C2B do 1-2 beat swings

CONDITIONING

30-45min, go by feel

E3MOM 

Alternate between A&B, remaining time Row/Bike/Airbike/Ski...

A: 5 Pull-Up (Strict), 5 Russian Push-Up video , 25 DU
B: 5+5 DB Squat Clean (from floor), 5 strict TTB

RPE 3

For time
75 Double Unders
50/40 Cal
40 Box Jump Overs
30 Deadlift 100/70kg
20 Handstand Pushups
10 Bar Muscle-Ups
20 Handstand Pushups
30 Deadlift
40 Box Jump Overs
50/40 Cal.
75 Double Unders

Weighted Chin Ups 3+3+ (3-7 reps) @30,40,50% of 1rm.
rest 2-3 min bwn sets
Last block will be marked as three reps both go for more reps.

Alternate; 12 Min EMOM
1. 50% kipping or strict hspu
2. 50% kipping pull ups.

Pause Back Squats
5 sets of 5 reps

AMRAP 12
20 Power Clean & Push Jerks 60/40kg
20 Box Jump-Overs
15 Power Clean & Push Jerks 70/50kg
20 Box Jump-Overs
10 Power Clean & Push Jerks 85/60kg
20 Box Jump-Overs
5 Power Clean & Push Jerks 100/70kg
20 Box Jump-Overs

*If all the reps are completed, go for max reps Power Clean & Push Jerks 110/80kg in the remaining time.

EMOM x 12:00

Min 1: 30s Max Reps Hand Release Push-ups
Min 2: 30s Max Reps Hang Power Snatch @42.5/30kg
Min 3: 30s Max Reps Double Unders

• Goal: Consistent output each interval so pace the early rounds
• Rx+: @52.5/35kg

Power Clean + Split Jerk ( 3 sec. hold on split )

6 - 8 x ( 1 + 3 ) x 50 - 65 % Of C&J

Time to complete 15 minutes.

4 sets
12/15 calories of rowing
50-75 double unders (dont use over 1 min 20s for these)
12/15 calories of rowing
3 rope climbs / 12-15 pull ups (can be kipping or strict and done most in 3 sets)
rest 4 min after each round.
time target 3-5 min, cap 6 min on each set.
Score is total time.