10min EMOM:
Odd: 10 Deadlift BW
Even: 10 Push press 0,5 x BW

5min Rest

10min EMOM:
Odd: 6 Deadlift 1,5 x BW
Even: 6 Push press 0,75 x BW

Scale the weights if needed, not reps!

Supinated Pull-ups (Chin-ups)
5 x 8
Palms facing yourself.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 du's/attempts
10 superman
10 hollow rocks

Metcon(15)
"Annie"
50-40-30-20-10 x3 single under
sit ups

Metcon-comp(15)
"Annie"
50-40-30-20-10
double unders
sit ups

gymnastic goat work(5)

Afterburner(choose one)
800m run, 1000m row, 1.5 mile airdyne

Finisher
1 min cobra stretch
1 min calf stretch
1 min side plank per

Work up to heavy
Hang snatch + Low hang snatch

#Strength

8 x 3 @ zone 1 (L) of:

• BB hang snatch-grip high pull

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

4 x 3 @ zone 2 (M) of:

• BB back squat

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

Power(15) choose one or two
bench/strict press chart week 6
ft squat 4x1 w/2 sec pause
deadlift 5x1-hvy across

Fitcamp
amrap 15
20 jump rope
10 kbs
5 burpees

Metcon(15)
5rds
10 ohs 75/55
10 pull ups
200m run

Metcon-comp(15)
5rds
10 ohs 115/75
10 ring dips
25 double unders

Finisher
100 temp tantrum
2 min lax ball shoulder smash
30 sec iso mod y hold

Cluster Press

Build upto an 12RM strict press

Then for time:

42 reps strict press

*these reps are to be performed as unbroken sets of 6.
*if a set is broken discount it and rest longer.
*record the time it takes you to complete all 7 sets.
*perform a submaximal set of strict pullups between each set of press.

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Box Step-Overs
20 Push Press
40 Mountain Climbers

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

B.

Every minute for 10 minutes

5 Deadlift
5 Push up or burpee

C. Extra

Every 4 minutes, for 20 minutes (5 sets) for times:
20 KB Swing
20 Sit ups