CONDITIONING

6 rounds for time:

10 Thruster 40/30kg
20m D-Ball/Sandbag/Yoke Carry

Overall RPE 4, very heavy breathing

3 Rounds for time:
300m Row,
10 TTB

AMRAP 12:
8 HPC - PC
6 HKR - TTB

*Every 2 minute 10 PP, same weight as clean

W: RKBS & abmat situps + SA DB PP 8/5 kg
Y: HPC 20/15 kg + HKR
O: HPC 30/20 kg + HKR
B: PC 45/30 kg + TTB
P: PC 52,5/40 kg +TTB

Toes to Bar:
Point the Toes
Why do gymnasts point their toes? Besides aesthetics, there’s another important reason: activation. By pointing properly, you help complete the hollow body position, making your body a more solid unit. It’s easy to overcompensate with the lats in order to keep going on toes to bar, but it is a core exercise, after all, and pointing your toes help activate the entire legs including hip flexors. So point the toes, put yourself in a better position, and get fitter in the process.

Power Clean:
Fast Elbows
Rotate your elbows under the bar and place it on your shoulders, in the front rack. Easy enough. But in practice we have to remember to not only be fast with the elbows, but slightly release the grip, to allows a faster rotation. If you death grip the bar, you’ll notice how difficult it is to have fast elbows. The same thing happens with kipping muscleups on the turnover, gripping the rings too hard makes it difficult to get on top. With the Power Clean cue yourself for fast elbows, catching with those elbows up high, but remember to release the grip just a bit to allow for a faster rotation.

Aerobic Power on the Stamina side is what we have going here. Grip and midline fatigue will compound quickly! So work to manage it, the 12 minutes will go by very fast. Your goal is go unbroken but smooth on the power cleans and TTB or variation. Be mindful of the push presses, and get them done in one set, pushing the reps. Before each of the 2 minute marks, give yourself a few deep breaths and make sure you can do that. Having to break up the push presses will slow you down drastically, and if you choose a weight too heavy, it will seriously cut into the time you have to accumulate rounds. Think about crisp and tight transitions through this workout. You can’t afford to waste time and energy here.
The first set of push press happens at 2:00.

3 rounds
20+20 side crunches
30 Russian twists 20kg/10kg
20 cal airbika
10 box step overs with kb 60/50cm, 24kg/16kg

16 DB snatch (22.5/15kg)
12 Burpee
200m Row

3 rounds
2 min work / 1 min
A) Run 300-450m

B)Amrap
7 Sdlhp 45/30kg
7 T2b

C) Row

AMRAP 15 min

10 DB snatches (5+5)
10 Push-ups

Choose a moderate weight for the dumbbell sntaches.

4 min AMRAP:
9 Deadlift
16 Back Step Lunge

rest 2 minutes

4 min AMRAP:
12 Deadlifts
14 Goblet Squats

rest 2 minutes

4 min AMRAP
15 Deadlifts
16 Front Step Lunge BW

DL 1:
W: 12/8 kg
Y: 42,5/30 kg
O: 70/52,5 kg
B: 102,5/70 kg

Goblet (based on squat endurance):
W: 12/8 kg
Y: 16/12 kg
O: 24/16 kg
B: 32/24 kg

DL 2:
W: 12/8 kg
Y: 30/20 kg
O: 40/25 kg
B: 45/30 kg

Lower back, Legs and Glutes! This is a pretty gnarly stamina day for the lower body, so play it smart. We start with deadlift strength, and move into a 16 min total workout comprised of 4 minutes of work separated by 2 min rests for 3 sets … Do NOT go out blazing on this. You’ve got to manage fatigue, and there shouldn’t be any failure. Each set drops the weight and movement difficulty down, and increases reps, and will allow for a further dive into the muscles. It’s that element that really get the DOMS going, so pay attention and maintain absolute consistency, pushing it only as you are comfortable and safe. If you’re feeling good, feel free to push the pace and maximize the rests. This workout is Pp(e) - stamina density - and has one of the highest DOMS (soreness) potential of the systems.

1 to 10
Strict Chin-up
Strict Dips
Strict T2B

Try to keep set unbroken.
Leaving set short gives you as many burpees as penalty that you are short for unbroken set.

In teams of 2
partners alternate rounds

to complete 5 rounds each of:

10 Push Ups
20 Dumbbell Push Press
30 Mountain Climbers (each step counts as one rep)