CONDITIONING

For time:
75/60cal Row
50 Wallball
40 TTB
30 DB Snatch @22,5/15kg (alternate arms)
20m Single Arm DB Overhead Walking Lunge (10+10m)
10 Ring MU

RPE 3 to 4, go by feel. Not maximum effort.

Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts

Optional Accessory

GYMNASTIC CONDITIONING

EMOM x10

5-10 TTB + 5-10 Russian Push-Up

Tailor the rep scheme to fit your fitness level.

You should have around 15-20sec to rest on each minute

Optional Accessory

STRENGTH

2-4 rounds, rest as needed:

1) 5+5 Single Leg Deadlift
2) 5+5 Single Arm Lunge Arnold Press
3) 10-30 Handstand Shoulder Taps

RPE 3

Front Squat
3x10 @ 65%
Rest as needed.

"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

2x
Max reps Strict Handstand Pushups
Rest 90sec
Max reps UB Strict Pullups
Rest 2min

STRENGTH

Back Squat

5x2

RPE 4+ (1-2 reps in the tank)

Clean + hang clean 5x(1+1) 75%