For time with a partner:
50-40-30-20-10
Calories Row
Push-ups
Anchored Sit-ups
USA Swing @ 24/16kg

• 20:00 Time Cap

Row & Clean and jerk

3 rounds for time of:

Row 1000m
15 clean & jerks

60/40kg

TC: 30 min

1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest.
- Wide Grip + Wide Grip Chin-up + Close Grip Chin-up
- Options: Add weight, bodyweight or partner Assisted

1b) Rolling Triceps Extensions: 3 x 15. Rest 90s.
- One DB weight across all sets.

Bench press

3-3-3-3-3

Gymnastics test/skill day

Pick few of followings and test or practice
a) sHSPU max reps
b) HSPU max reps
c) sPull up max reps
d) pull up max reps
e) T2B max reps
f) weighted plank max effort 15/10
g) strict push up max reps
h) ring dips max reps

Every 3:00 x 5 sets:
10 Chest to Bar Pull-ups
15 Push-ups
45 Double Unders

• Score = slowest split

Back Squat

3x10@50%
3x8@60%
2x10@65%

Rest 1:30 Btw sets.

CONDITIONING

40min EMOM (10 rounds)

1) Row/bike/airbike/ski/run
2) Alternate between A&B
3) Alternate between C&D
4) rest

A: 3-7 Muscle-Up (rings or bar)
B: 1-2 Rope Climb
C: 3-7 D-Ball/Sandbag ground to shoulder + 7 Box Jump
D: 7 OHS @60/40kg + 7 Bar over Burpee

Overall RPE 3 to 4, not all out.

First minute is with machine. On the second minute do A and on the third minute C. 4th minute is for rest. Second round is machine + B + D + rest…

Overall RPE 4, very heavy breathing but not all out! Go by feel with the loading.

Tailoring options:
Muscle-Up→ Jumping MU or Banded MU
Rope Climb→ From lying to standing
D-Ball/Sandbag→ Heavy Hang Power Cleans
OHS→ Decrease the loading 60/40kg→ 50/30kg

Fot time:

Perform total 8 minute hang on pull up bar. Every time you drop of 6 burpees

Jerk 3x3