EMOM 20:00
ODD Minutes: 10-15 Calorie Row
EVEN Minutes: 100 Meter Run

• Put in consistent effort all sets. No maxing out in the early rounds.

Basic Conditioning
For 40min

10 Box Overs With Ball 20/15kg
20 Ring Rows
30 Pushups
40 Reverse Lunges 20/15kg
50 Air Squats
100 Double Unders

Back or front squat

Back squat, 3 x 6, AHAP

Amrap 30 for quality

8+8 bulgarian split squat /w KB or DB heavy
6 hip raise heavy
16 push ups + scapula
20 ring pull downs

2rds
20-15
Row cal
Thruster (38/25)
Pull Up/ 4-3 Bar MU

Accessory work

3 rounds of:

8-12 Strict pull-ups / Ring row
8-12 DB Hammer curl into shoulder press

15 min AMRAP
10 lunges 60kg/40kg
10 cleans 60kg/40kg
10 jerks 60kg/40kg
15 cal AB

Max Unbroken reps in one minute. Rest 2 min between set.

5 reps to buy out

Kipping
Pull up
Chest-to-bar
Bar Muscle up
Ring Muscle

Optional Accessory
GYMNASTIC CONDITIONING

Every 45sec x7

Muscle-Up or Jumping Muscle-Up video

Pick a rep scheme that is repeatable.

RPE 3+ to 4