Optional Accessory

CONDITIONING

EMOM x10

3 V-Up + 6 Push-Up + 9 Air Squat

RPE 3

You should have 15-20rest on each minute.

Tailoring Options:

V-Up→ Sit-Up

Or you can do this set:

GYMNASTIC STRENGTH

4 rounds: 20sec ON, 40sec OFF

1) Chin over Bar Hold
2) Ring Support (shoulders in external rotation)
3) Hollow Hold

RPE 4, with perfect form! Tailor the time if needed.

1. DU 10-30 + 1-4 Ring MU
2. 10 WB + rest of the min KB Swing 24/16
3. Rest

3 k run
40 burpees

5 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean

12 KB Swing 16/24kg
8 KB Snatch 16/24kg
6 Burbee

"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Kilos - Dumbell (22.5/15)

Alternating For 15 Minutes:
Station A: Strict HSPU Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

Banded Triceps Pushdowns x 100 reps, AFAP.

4 Supersets of:
12 DB close grip bench presses (palms facing and DB's together)
12 DB 1 arm bent over rows

4 rounds for time:

• 400m run
• 50 air squats