EMOM 30:
Minute 1: 10 Burpees
Minute 2: 45s Row for meters
Minute 3: 45s Bike/Ski for calories
Minute 4: 45s Handstand Walk or 20s Handstand Hold
Minute 5: 45s Max Double Unders

• The intent today is slow-sustained work. These pieces are all about consistency/breathing/pacing. These type of pieces lend themselves to improving aerobic capacity that correlates with sustaining work-output during longer efforts. The heart-rate should be elevated for the entire 30 minutes comparable to a 5k run at steady pace.

5 Rounds of:
50m Sled. *Mix of weights and styles

• During rest period perform 15 Russian Swings and 15 Goblet Squats with technique focus.

(80%/5)5

15min to work up to a heavy
3-postion Clean + Jerk (Floor/Hang/Hi-Hang)

HSPU/Kipping HSPU technik

5rds
Max reps kipping HSPU
Send off 2:30

7 Ring Muscle-Ups
50 Air Squats
10 DB Snatch (30/20)

(Time cap: 10min)

“Skillday”

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds, go by feel. Rest as needed, scale as needed.

1) 5-30sec Bridge Hold
2) Squat flow and or Ankle flow
3) 10-20sec L-Sit
4) 1-3 Skin the Cat
5) 5+5 Banded Press in Split

1a) Shoulder Width Grip Pull-up Clusters:

• 4 x 2.2.2 (10s). Rest 10s between set of 2.

1b) DB Neutral Grip Floor Press:

• 4 x 5

Alternate between 1a and 1b. Rest 90s between movements

2 Rounds:
55% of Max Unbroken Handstand Push-ups
45% of Max Unbroken Handstand Push-ups
35% of Max Unbroken Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds

3 rounds for time

• 250m Row/ 200m Run
• 15 Thruster 35kg/25kg
• 15 Pull up

Timecap: 12min