Tri-set!
3 rounds

Supinated Grip Barbell Rows x 6
Rest 10s.
Paused Ring Rows x 12
Rest 10s.
Bent Over Reverse Fly x 25
Rest 3:00

• slight pause at the top of each ring row rep
• Fly with light DBs or small plates

2-3 rounds for quality
30m x Overhead Carry with Double KB/DB
15m x Low Hip Bear Crawl
20 X Sit-ups (your choice of style)
Rest as needed between rounds

6 SETS
Muscle-Ups*
15 Box Jump Overs @61/51cm
100m Run
-Rest 1:00 b/t Sets-

*Choose...
5 Bar Muscle-Ups
or
3 Ring Muscle-Ups

• MU Option 1: Jumping Muscle-Up. Option 2: Burpee Pull-Up
• Cap 18:00

PERFORMANCE
AMRAP x 10 MINUTES
3-6-9-and so on...
Deadlifts @100/70kg
Up-Down Box Jump Overs @61/51cm

---

FITNESS
AMRAP x 10 MINUTES
3-6-9-and so on...
Deadlifts @ 12 reps UB for sure weight
Up-Down Box Jump Overs @ low box

• RPE 8
• Video: https://vimeo.com/812523259

Deadlift
5-5-5
- Keep weight light across all sets. This is a Deload Week.

PERFORMANCE
1) 2 SETS
3 Reps of 2 Kip Swing + 1 Kipping Pull-Ups

2) 2 SETS
3 Reps of 2 Kip Swing + 1 Kipping Chest to BarPull-Ups

3) 2 SETS
2 Hips to Bar + 1 Bar Muscle Up

---

FITNESS
1) 2 SETS
3 Kip Swings + 2 Dynamic/Bigger Kip Swings

2) 2 SETS
2 Dynamic Kip Swings + 2 Half Pull-Ups

3) 2 SETS
3 Reps of 2 Kip Swing + 1 Kipping Pull-Up Attempts

PERFORMANCE
AMRAP x 8 MINUTES
1-2-3-and so on...
Power Snatch @60/42.5kg
3-6-9-and so on...
Hand Release Push-Up

---

FITNESS
AMRAP x 8 MINUTES
1-2-3-and so on...
Power Snatch @ light
3-6-9-and so on...
Push-Up / Incline Push-Up

• RPE 8-9
• VIdeo: https://vimeo.com/846228281?share=copy

PERFORMANCE
3 x 6:00; rest 2:00
600m Run / 1+½ Stairs
20 Box Step Overs @61/51cm
20 Kipping Chest to Bars / Pull-Ups
-Max Sit-Ups w/ Time Remaining-

---

FITNESS
3 x 6:00; rest 2:00
600m Run / 1+½ Stairs
20 Box Step Overs
20 Jumping Pull-Ups / Ring Rows
-Max Sit-Ups w/ Time Remaining-

• RPE 7
• Video: https://vimeo.com/858895621?share=copy

DELOAD WEEK

A) 4 rounds
2 behind the neck push press
2 behind the neck split jerk
*You go / I go with partner. Use light technical weight

B) Split jerk
2x2 split jerk (with pause in dip & catch) @50-60% 1RM
2x2 split jerk (with pause in catch) @60-70%
3x2 split jerk @70-80%

B) Accessory
3 rounds for quality
8-10/side one legged KB/DB deadlift
30-40s wall-sit hold

8 Sets of
Snatch High Pull + Snatch
Keep the lifts between 75-90% (All sets within 12min)