10-1 A) Barbell Movement
1-10 B) Gymnastic Movement

You pick the movements. Start by doing 10 reps of A then one B, next 9xA, 2xB…. Final round is 1xA and 10xB

RPE 2-4

20min to find 1RM of the day in Squat Snatch. Time starts when you load the bar.

Then 6-9 singles every 60-90sec with 80-85%

RPE 5

Optional Accessory:

GYMNASTIC CONDITIONING

2-4 rounds, rest as needed

1) 10 V-Up + 10 Hollow Rock + 10sec Hollow Hold
2) 5+5 KB Windmill

Optional Accessory:

CONDITIONING

10min EMOM:

3 Thruster@70-75%

RPE 3-4

Bar from the ground, scale if needed.

WEIGHTLIFTING

Barbell Complex

Every 120sec x7

Squat Clean + Front Squat + Hang Squat Clean + Front Squat + Jerk

Find heavy of the day. RPE 4-5

CONDITIONING

8 rounds: (4min30sec ON, 90sec OFF, 48min total)

90sec: Row
90sec: Ski
90sec: Bike/Airbike
90sec rest

This is consistency work. Pick a rep scheme of calories you can hold on all rounds.

RPE 3-4, not all out!

CONDITIONING

3 rounds: 90sec ON, 60sec OFF (A+B+C+D is one round, 30min total)

Start every round with 20/15cal Row, remaining time:

A: Hang Squat Clean @40/30kg
B: Push Press
C: Hang Squat Snatch
D: Push Jerk

RPE 3 to 4, should be able to have a short conversation.

Target: Rowing should be done under 60sec. Tailor the calories if needed. Keep a steady, repeatable, pace. This is not all out effort!

Tailoring Options:

Decrease loading

GYMNASTIC STRENGTH

5 rounds: 20sec ON, 40sec OFF

1) Ring Support
2) Bottom of Ring Dip
3) L-Hang
4) Bottom of Bulgarian Split Squat (20sec each leg, 40sec total)

RPE 3 to 4

STRENGTH

5 rounds, rest as needed

1) 3 Front Squat + 7 Back Squat (use a rack to switch front rack to back rack if needed)
2) 5 Weighted Pull-Up
3) 5 Bench Press

RPE 4

4-5 rounds, rest as needed. Use AHAFA weights. No fails.

1) 6 Narrow Grip Bench Press
2) 8 Barbell Row
3) 10 Lateral Raises
4) 10 Biceps Curl