5 rounds
run
400m row

Bar muscle up technique

"The Prince"
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row

Optional Accessory

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed:

1) 10 Plate Sit-Up (feet anchored)
2) 15-30 Scapula Push-Up

RPE 3 to 4

Push ups & abs

5 rounds for time of:

15 push ups (wide stance)
15 sit ups
15 push ups (normal)
15 sit ups
10 push ups (close stance)
10 t2b

TC: 35min

15 min Recovery Row

Strength

Build upto a heavy Power Jerk double

RPE 8 meaning you should still be able to perform 2 more good repetitions

4x40% with max (rest 30-60s btw sets)

Build up to a heavy set of 3 front squats with 4s stop at bottom.

5 rounds

10 suitcase deadlift left
10 dumbbell snatches left
50ft waiters walk left
10 suitcase deadlift right
10 dumbbell snatches right
50ft waiters walk right