AMRAP 5

Box Jumps 24"/20" ( Step Down )

EMOM 18 min
1) Toes to bar
2) HSPU
3) rest

• Reps per RPE 7 ___ Goal & Intensity -Build control and capacity in upper-body gymnastics. -This is not max effort, but clean, repeatable reps at a steady pace. -Maintain quality and rhythm through all 18 minutes. -Ask yourself each round: “Can I keep this pace until the end?” If not, scale now. RPE: 7 → challenging yet controlled. You should feel like you could do 2–3 more reps if needed. Why: This session builds consistency, shoulder stability, and body control, turning gymnastics movements into efficient and sustainable skills. The accessory work strengthens back, core, and scapular control, key for resilience and long-term progress.

otm 10: clean pull + squat clean

5x2 Hang Power Snatch

• Use the heaviest weight from last weeks triples

3x5 Push Press

• Work around 70-80% of max Push Press

Bench Press

3-3-3-1-1-1

Go Every 3:00

Reverse Lunges, Barbell on Back. Alternating Steps.

2 x 10
2 x 8
2 x 6

Go Every 2:30

Deadlift ( Deadstop )

6 x 6 @ 70 % +

Go Every 3:30

Strength (load)
Ft. Squat 5RM + AMRAP @ 90%

EMOM 8 Work 0:40 / Rest 0:20 ( AMRAP )

Odd : KB Swing 24/16kg
Even : Push-Ups