MU progressions, front lever progressions, skin the cat

Heavy Thrusters
x3

7- 5-3
75%-80%-85%

3 x Max Effort
Pick a weight and stick with it, rep range 10-20!
Score is total reps!

Heavier than last week
3x 20

2x4 Back Squat @ 80% of max Back Squat

24 min EMOM

1) 20 DU's + 4 sHSPU
2) 30s. bike + 6 toes to bar
3) rest

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Goal & Intensity
-Build skill-based conditioning by combining jump rope, inverted gymnastics, and cyclical work under controlled fatigue.
-The aim is consistency across all working minutes rather than sprinting early.
-Moderate-to-high intensity intervals where coordination and positioning matter more than max output.
-You should feel challenged but never rushed or sloppy.
RPE: 7–8, sustainable discomfort that allows you to repeat quality work for the full 24 minutes.
💡 Coach’s Tip
Treat each minute like practice, not a test. Smooth double-unders and efficient kip mechanics will save far more energy than trying to rush transitions.
Why this workout: This EMOM develops repeatable work capacity and skill retention under fatigue. The built-in rest allows you to push the working minutes while maintaining clean movement patterns, which is key for long-term progress in gymnastics-heavy workouts.

power clean and push jerk
- find a heavy set of 1+1 in 15min

Test your peak watts on skierg / rower

3 - 3 - 3 - 3 - 3

Build up to this set, go AHAP!