EMOM 5:
1 Split Jerk @65% 1RM Clean & Jerk

EMOM 5:
1 Split Jerk @70%

EMOM 5:
1 Split Jerk @75%

5 sets:
1 Back Squat (AHAP)

• This workout can be done in a couple of different ways:
• Build in weight each set. Start light and practice BIG jumps.
• Do a couple of warm up sets (not a lot, low volume here) and then hit all 5 singles at the same, challenging weight.
• Start light and stay conservative with the loading (around 75-80%) if your legs aren’t feeling it.

2 Sets (1 set every minute on the minute)
5 Deadlift

• Directly Into

3 Sets (1 set every minute on the minute)
3 Deadlift

• Directly Into

5 Sets (1 set every minute on the minute)
1 Deadlift

• Build to a heavy single for the day

7 sets of Front Squat:
Set 1: 2 @60%
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 1 @80%
Sets 5-7: 1 @85%
- Rest as needed btw sets.

EMOM 10:
1 Power Clean + 1 Push Jerk @75%-85% 1RM Power Clean

4x10

EMOM 10
- 5-15 Kipping knee raises/ t2b
- 20sek hollow flutter kicks

EMOM 20
- 20-30sek handstand hold
- 20-30sek handstand shoulder taps/ plank shoulder taps
- 10 + 10 windmills
- rest

AMRAP 10 (Warm-Up)
30 Single Unders
10 Push-Ups
10 Lying Back Extension w/ Stick (snatch grip)
20 Crunches
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3 MIN REST
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21-15-9
Wall Ball 9/6kg
Cal Row/Bike/Ski
Sumo Deadlift High Pull 40/30kg
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3 MIN REST
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15-12-9
Hang Power Clean 40/30kg
Push Jerk 40/30kg
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For Quality:
50 Abmat Sit-Ups
100 Bicycle Crunches (L+R=1)
150 Flutter Kicks (L+R=1)

• bodyweight/ weighted/ banded/ feet on the ground
• same style each set!
• rest 90sec

For Time:

60/45 (cal) Row
45 Wall balls @ 9/6kg
30 Toes-to-bars
15 Overhead squats @ 61/43kg
30 Bar muscle-ups
15 Overhead squats @ 61/43kg
30 Toes-to-bars
45 Wall balls @ 9/6kg
60/45 (cal) Row

Time Cap. 30:00

Overview. “Down and back” style chipper. In these workouts, the 1st half is all about positioning yourself for success on the way back (the workout “starts” when you get to the muscle-ups).
Strategy. Your approach here depends on your confidence in the movements (especially the muscle-ups). However you approach the 1st half, you want to have juice left for the way back.
The row pace should be such that you can walk to the ball and get started with the wall balls (you can back off a little at the end of the row if you start too hot). While wall balls unbroken is the dream, you might be better off breaking them into 2-3 sets (more if needed) to save your shoulders for the rest of the workout.
Your approach to toes-to-bars is similar. Going unbroken, of course, is the fastest, but there are many good strategies here: 1) negative splits (e.g. 20-10 or 15-10-5), 2) even sets (e.g. 3×10 or 6×5), or 3) big set + chip away (e.g., 15-5-5-5). Just make sure not to go too close to failure on these, as that will cost you for the remainder of the workout.
Aim for unbroken OHS, but split them into 2 sets if needed (if you need to break them more, the weight is too heavy for today). The bar muscle-ups will be the “crux” (sticking point) of the workout. Make sure you have a plan (see toes-to-bar; similar ideas will work here). Stay confident in your kip and avoid the temptation to rush the transition as you get more fatigued.
You’ll have a good idea on the way back what you can do for the movements. The challenge will be to keep your head in the game and not let yourself take longer breaks than needed. Leave a little in the tank for the final row to push yourself to a strong finish.
Instructions. Set the equipment 2-3m apart (this is your in-built rest).

Alternate rep scheme → 45/30/10/15 OR 20 BMU/10/30/45
Row
Wall balls → lighter ball
Toes-to-bars
Overhead squat → 52.5/35k, 43/30kg
Bar muscle ups → reduce reps to 10, 15 or 20 → Chest-to-bar pull ups (15, 20 or 30) → Pull ups (15, 20 or 30)