Odd: 10 push ups
Even: 8 ring rows

5 MU (Scale to Bar MU or 5 pull ups & 5 ring dips)
10 STOH 60/40KG
20 Wall Balls 20/14lb
30 DU

Back squat:
- 1x5@65%
- 1x5@75%
- 1x5@75%
- 1x5@75%

Front squat:
1x5@65%
1x5@65%
1x5@65%
1x5@65%

Three sets of five reps

Work up to todays 2RM in 8 sets.

Outside workout:

20 Min AMRAP

300M Run
21 KB/DB Snatches 24/16KG (Alternate arms)
15 Push Ups
21 Goblet Squats

Record total rounds and reps.

2 wall walk
6 toes to bar
12 DBL DB Thrusters (2x15/22.5)
20 double unders

RPE 9-10

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Stimulus:
High-intensity conditioning with gymnastics and dumbbell cycling
Shoulder and core fatigue builds steadily over time
RPE 9–10, Hard effort throughout, but still controlled. Don't feel like could continue after 20 min
Coach tip:
Break thrusters early to avoid hitting failure
Keep wall walks smooth and consistent, not rushed
Pacing:
Find a sustainable rhythm from the start
Short breaks > long stops

RX

3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (45/60kg)

SCALED1:

3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (35/50kg)

SCALED2:

3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (20/30kg)

INTENDED STIMULUS
Gymnastics and weightlifting triplet with moderate loading and high skill.
10:00-15:00; advanced athletes will go faster.
Air squats in 2:00 or less.
Muscle-ups in no more than 3 sets.
Hang power cleans in no more than 3 sets.
TC: 20

7 hang squat snatch
7 over head squat
7 burpee over bar
40/57.5kg

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Goal & Intensity
-Build overhead stability, mobility, and barbell cycling capacity.
-Combine strength and conditioning under fatigue.
-20-minute steady effort.
-Should feel challenging but sustainable.
RPE 7–8, You should be able to keep moving the entire time.

Coach’s Tip

Stay strong and active overhead in every rep.
Keep a steady rhythm on burpees to control breathing.

5 - 5 - 5 - 5 - 5

1 rep reserve every set