Bench Press

5 x 4 x 75%

SO 2:30

4 rnds.

8 Weighted Dip
5 Weighted Pull Up (Unbroken)
10 Strict TTB

Rest as needed btw movement

Optional Accessory

GYMNASTIC STRENGTH

3x10 Plate Sit-Up

RPE 3 to 4

EMOM x9

1) Row 45-50sec
2) 7 Ring Row + 7 Up&Down
3) 10 Russian Twist + 5 Hollow Rock

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Thoracic Flow video

5min row/bike/airbike/DU
Then 2-3 rounds:
5+5 DB Hang Squat Clean
5+5 DB Snatch
10 DB Russian Twist

Thoracic Flow video or Handstand Shoulder Opener video

CONDITIONING

3 rounds for time:
15-12-9

Cal Airbike
Thruster 45/32,5kg

Rest 3min between rounds

All rounds RPE 4 to 5

One round is 15-12-9 both movements. 3min rest between rounds.

Target: Very heavy breathing, gasping for air. Unbroken thrusters and furious with the bike. Push it hard. Your times will get worse if you work each round with RPE 4 to 5, don’t worry about that.

GYMNASTIC CONDITIONING
 
For time: 
1-2-3-4-5-4-3-2-1

Unbroken set of Ring Muscle-Ups.

After each set 3 High Box Jump. Workout ends with box jumps. If you fail your muscle-up→ 7 Burpee Box Jumps before continuing the workout.

Badasses go 2-3-4-5-6-5-4-3-2 or 3-4-5-6-7-6-5-4-3

RPE 4

Tailoring Options:

Lower Reps Scheme: 1-2-3-4-3-2-1 or 1-1-2-2-3-2-2-1
Ring MU→ Bar Mu→ Jumping Ring/Bar MU→ Banded Ring MU

Optional Accessory
GYMNASTIC CONDITIONING

3 sets, rest as needed between:

Bottom half + Top half + Full Strict TTB video

Pick a rep scheme you can do all sets unbroken.

RPE 3 to 4

Day 2
Handstand stamina

2-3 rounds for quality

1) 1+1 handstand walks around a box video
2) 5m handstand lean walk video
3) 20 slow & controlled shoulder taps video
4) 30 - 60 sec. handstand hold

1) Walk once around to box in both directions

2) Legs in straddle, lean shoulder as far as possible and bring legs forward before you fall

3) & 4) Try to do UB without breaking handstand, otherwise rest as needed

5-10min Bike/Row/Airbike
Then 2 rounds:
1+1 Single Arm DB Press + Push Press + Push Jerk + Split Jerk + Windmill
10 Ring Row
6 Burpee over DB

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Thoracic Flow video and/or 10 Double Banded Passthrough video