Optional Accessory

CONDITIONING

30 cal Airbike
20 DB Snatch @22,5/15kg
30 cal Airbike

RPE 4 to 5, very heavy breathing

For time:
1600m Run
5 Rounds of Chief
800m Run
4 Rounds of Chief
400m Run
3 Rounds of Chief
800m Run
2 Rounds of Chief
1600m Run

1 Round of Chief:
3 Power cleans 70/50kg
6 Push-ups
9 Air squats

GYMNASTIC CONDITIONING

5 rounds, rest as needed

1) 3-8 Pike Push-Up
2) 3-8 Strict C2B/Pull-Up
3) 7-10 V-Up

Overall RPE 3 to 4

In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

WEIGHTLIFTING

Clean Pull 3x3@ RPE 4 to 4+

Rest as needed, use straps if needed.

Optional Accessory:

CONDITIONING

15-12-9 Double KBS (eyelevel)
45-36-27 DU

RPE 3 to 4

Target: KBS unbroken

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
1 Power clean @ 100/70kg
Timecap: 35mins

A) 3x
3min ON/2min OFF
AMRAP of
12 Wall Balls
9 KB Swings (heavy)
6 Burpees

B) 3x
3min ON/2min OFF
2 Rounds of CINDY
+
Max Cal. on a machine

C) 3x
3min ON/2min OFF
AMRAP of
30 Double Unders
15 Situps
10 High Box Jump Overs

1) Close Grip Floor Press: 8-6-4-2. Rest 90s.
- add weight each set building to a challenging double.
.
.
2) Ring Pull-ups: 4 x 5. Rest 60s.
– Options: add weight, Bodyweight, Partner Assisted
.
.
3a) Barbell Rows: 4 x 10. Rest 30s.
3b) Banded Triceps Pushdowns: 4 x 15. Rest 30s.
.
.
4) Lateral Raises: 3 x 15. Rest 60s.
- With DBs or Plates

Front squat 5x3
Floor press 4x10