3 SETS
5 Hang Muscle Snatch
7/7 Barbell Split Stance RDLs
-Rest As Needed b/t Sets-

• Keep weight Light for all 3 sets.
• RPE 5

Every 2.30min x 4
3-3-2-2 AHAFA

DELOAD WEEK

A) Ring muscle-up technique

B) 3min on / 1min off for 4 rounds
3-5 ring muscle-up
20 sit-up
AMRAP easy erg

For time
100 burpees

Every even min: 8 toes to bar
Every odd min: 15 KB swings 24/16

EMOM x 32

1) row
2) 20-40m sandbag carry
3) ski
4) 1-3 rope climb

AMRAP 15

10 GTOH 42,5/30kg
10 Box Jumps 24/20"
7 Pull-Ups

Rest 60 sec between rounds.

EMOM x 8-12
1) bike
2) 5 deadlift + 5 muscle clean + 5 push press
3) bike
4) 5 ring row, 5 push up, 5+5 reverse lunge

10min EMOM (30s on / 30s off)
1. Row for cal
2. Wall ball 20/15

Rest 5min

10min EMOM (30s on / 30s off)
1. Echo bike / bike erg for cal
2. Double under

RX
AMRAP x 12 MINUTES
15/12 Cal Bike/Row
12 Push-Ups
8 DB Alt. Devils Clean (22.5/15)
(Score is Rounds + Reps)
RPE 8

SCALED
AMRAP x 12 MINUTES
12/10 Cal Bike/Row
8 Push-Ups
8 DB Alt. Devils Clean (15/10)
(Score is Rounds + Reps)

GOAL: 4+rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets

Back squat 5x5
Tempo 5011