10 min AMRAP
run 400m
10 passthroughs
4 wall climbs

Accessory work, 3-5 rounds, scale if needed, rest as needed

1) 10+10 Banded Hamstring Curl
2) 5-10 Strict C2B
3) 15-25 GHD Sit-Up
4) 5-10 Strict Ring Dip

EMOM 12
9 DL
6 Power clean
3 Power jerk

10x(2 of each)
90sec ON/90sec OFF

-ME Row Cal.
-ME Assault Bike
-ME Burpee Box Jump Overs
-AMRAP of 5 Pushups-10 Squats
-ME Wall Balls

5 Rounds, for reps

KB Swings
Push Press
Row (1 cal = 1rep)
No Pushup Burpee
Single-Arm Plank (10'' each arm, then swap)
- Rest 1 minute

3-4 rounds, rest as needed

10+10 Banded Hamstring Curl
10+10 Pistol Squat
3-10 Chest to Rings Pull-Up

Scale if needed

5x8 AHAFA

1rm in 2-position Snatch (hang, floor) in 20min

Don´t exceed the timeline.

Gymnastics strength:
pick 2 of 3

1. Strict HSPU + Kipping HSPU 4 x 2-3 + 3-6
2. Ring dips 3 x 70% of max reps
3. Strict C2B + Strict pull up + kipping pull up 4 x 2+3+4

• Adjust reps for challenging sets
• Progressions available

1. Conditioning AMRAP 18:

30 Push Jerks (115/80#)
30 BJ (24/20")
30 Cal Row
30 T2B