Deadlift, work up to heavy 3RM of the day

5 x 3 min on, 3 min off

buy in 50 double unders
then rest of the time
AMRAP
5 chest to bar
2 wall walks

Score is total reps of AMRAP. 1 round is 7 reps.

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High-intensity gymnastics interval workout
Build grip endurance, shoulder stamina, and movement efficiency under fatigue
RPE 8–9: Hard effort every round
Stay relaxed on the jump rope to save energy for the skill work
Move efficiently rather than rushing

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Strategy:

Double Unders

Smooth and relaxed
Goal: finish in under 45–60 seconds

Chest-to-Bar

Aim for unbroken sets
Quick return to the bar

Wall Walks

Controlled movement
Stay organized through transitions

Bench press
3x5

WEIGHTLIFTING

Squat Clean Double, Drop and Go, every 90sec

3 set@55-65% RPE 3
3 set@65-75% RPE 3-4
3 set@75-85% RPE 4
3 set@90% RPE 4-5

Total of 12 doubles. Scale if needed

Deadlift
3 x 6 x 75% / go every 3 minutes

AMRAP 7

7 pull up
7 box jump over

4x
3min ON/2min OFF
alt A and B

A.AMRAP of
30 Double Unders
8 Front Squats 60/40kg

B.AMRAP of
12/9 Calories
12 DB Snatches 22,5/15kg

Bench Press
Build to 7RM

In a 5min Window
Run 400m
+
AMRAP in the remaining time of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

Rest 3 min

In a 5 min window
40/30 Calories
+
AMRAP in the remaining time of
10 Power Snatches 42,5/30kg
10 Pullups

E1.40M x 7

2 sets: 2 squat snatch @70-75%

2 sets: 2 squat snatch @75-80%

3 sets: 1 squat snatch @80-90%

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