Day 1
Kipping practice

Arch – L-sit snap 3 x 5 video

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Practice banded straight arm kipping for 5 min video
-watch video

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Practice jumping to bar & straight arm kipping for 5 min do a bar muscle up if you can video
-watch video

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Progressing kipping pull up for 5 min
-try to progress to the highest pull you can
-pull up high pull up c2b bmu

Optional Accessory
CONDITIONING

10-1 KBS @32/24kg
1-10 GHD Sit-Up

RPE 4

3 rounds:
10m Bear crawl
10m 4-step walk video
5 Tuck ups video + 5 V-ups

15 Arch rocks video

Banded Shoulder Flow video

For time:
5-4-3-2-1
Squat Clean @70% of 1rm C&J.
Jerk

RPE 4

First 5 Clean, then 5 jerks...finally 1 and 1. Scale if needed.

Rest 5min

3 rounds for time:

7 Bar MU
14 Double DB GTOH 22,5/15kg
21 GHD Sit-Up

RPE 4

DB GTOH: one side of the DB must touch the floor. Get them overhead anyway you want. Try to hit all reps unbroken. Scale if needed (reps, movements)

Rest 5min

3k Row

1000m RPE 2-3
1000m RPE 3-4
1000m RPE 2-3

Easy 2k Row

RPE 2-3

Optional Accessory

GYMNASTIC SKILL

10min EMOM:

1) 5 High Box Jump
2) 10m Handstand Walk

RPE 3-4

Optional Accessory:

CONDITIONING

3-4 rounds, rest as needed

10 Double KBS (eyelevel) + 10 Double KB STOH + 10 KB Squat

Target: all reps unbroken

RPE 3-4

WEIGHTLIFTING

Barbell Complex:

Find heavy of the day in 20min:

2-position Hang Squat Clean (above/below knee) + 2 Jerk

RPE 4-5

GYMNASTIC CONDITIONING

3-4 rounds, rest as neeced
1) 10+10 Lunge Ball Throw
2) 10 V-Up
RPE 3

Optional Accessory

CONDITIONING
4 rounds for time:

60 DU
2 Rope Climb

RPE 4

Target <8min

Tailoring Options

DU→lower rep scheme: 60→ 40→ 25 or practice DU for 45sec each round

Rope Climb→ lower rep scheme: 2→ 1 or climb from lying to standing