EMOM x 20:00

Minute 1: 20-40 Double Unders
Minute 2: 10/7 Calorie Bike/Row/Ski
Minute 2: 3-4 Barbell Roll-outs Toes/Knees
Minute 4: 10 Ring Rows (easyish set-up if you are attending tomorrow)
Minute 5: 10 Box Jump Step-downs
*Score = How much time you spent outside this week.

• Goal is moderate to light day with nice feeling during and after.

Push Press
6 x 2. Every 60s.
– These are SPEED Reps. – 2-3 Warm-up sets
– Improve from last week

Strict Shoulder Press
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at moderate weights, focusing on technique.

EMOM x 16:00
Minute 1: 30s Double Unders or DU Practice
Minute 2: 30s Hand Release Push-ups
Minute 3: 30s Cal Bike/Row/Ski
Minute 4: 30s Supinated Barbell Rows @42.5/30kg

• Goal: 30s of hard sustainable work. Keep rep counts consistent for all 4 rounds.
• Rx+: Max Distance Handstand Walk for Push-ups each round

5-5-5
Deadlift

• Start Light and build to Moderate only today

6 SETS
7 Deadlifts @115/80
15/12 Cal Bike/Row/Ski
-Rest 1:30 b/t Sets-

• Score is Slowest Set

Workout thoughts: https://vimeo.com/775727660

12:00 Practice: Bar/ Ring Muscle-Ups

Come to class to see the progressions from beginner through to more advanced.

Daily Video: https://vimeo.com/780862180

5-5-5
Front Squat
Start Light-Mod and build up to Moderate.

PERFORMANCE
2 x 7:00 AMRAP; rest 1:30 between
3 Deadlift @115/80kg
9 Strict Ring/Bar Dips
12 Burpees Over Bar

---

FITNESS
2 x 7:00 AMRAP; rest 1:30 between
3 Deadlift @85/60kg
6 Box Dip / Incline Push-Ups
9 Burpees Over Bar

• Start at the beginning of each AMRAP.
• RPE 8
• Video: https://vimeo.com/803101004

Split Jerk
5x3 @ 80%

*Based off 1RM Clean & Jerk. Stay at 80% across all sets. If no 1RM, complete sets at RPE 8.