Back Squat 2×7, 3×5 (Build to ~80% of 1RM for last 1-3 Sets)
Midline Stability – 3 Sets:
10e Reverse Plank March
10e Straight Arm Side Plank Leg Lifts
AMRAP 60” on/30” off
1. Hang Power Cleans (40/28kg)
2. Bar-Facing Burpees
3. …
Strict Muscle-up Development:
A: Eccentric Ring Dip to MU Transition (Aim to perform unassisted & maintain false grip) 4×3-5
B: Ring Push-ups (Aim for a ring turnout at the top) 4×7-10
Banded KB Swings 4×10
A: False Grip …
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Squat Clean & Jerk 7×2 E2MOM
Curtsy Box Step-Down 4x5e
Parallette L-Sit 4×20”
(Scale to Tuck or SL L-Sit)
8’ AMRAP
10 Box Jump-Overs (24/20”)
5 DB Deadlifts (40/25#)
5 DB Hang Cleans
5 DB Shoulder to OH
Rx+ = Lateral Box Jump-overs
Beat …
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Deadlift 4×3 Build-up, 1xAMRAP @ 80% of 1RM
(Don’t let these get sloppy. Cut the set if you begin to lose position.)
DB Side Lunge 3x10e
Side Plank Thread the Needle 3x12e
6’ AMRAP
10/7 Cal Bike
20 Ab Mat …
Power Snatch + OH Squat 5×3+3 (E2MOM)
Floor Press 2×5, 2×4, 2×3
Pull-ups 5×5 (Completing AMRAP as Strict Chest-to-bar)
7’ AMRAP
3-6-9-12-15… (+3/Round)
KB Swings (24/16kg)
Burpees
Rx+: 32/24kg KB, Super Burpee
Score = Last round completed (multiple of 3) + Reps
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14’ Gymnastics EMOM:
1. 30” Straight Arm Scap Pull-ups
2. 30” Ring Support Hold
3. 30” Hollow Rock
4. 30” Arch Body Hold
5. Rest
Every 4:00 x 4 Rounds:
For Time:
300/250m Row
15 Wall Balls (20/14#)
9 Toes to Bar
Score = Slowest of …
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Back Squat 2×5, 3×3 (Build to ~85% of 1RM for last 1-2 Sets)
Underhand BO Row 2×8, 2×6
Plate Around the World 3x8e
For Time: (8’ Cap)
10-8-6-4-2
DB Renegade Rows (Total)
DB Ground to OH
DB Front Rack Lunges (Total)
Rx …
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Strict Muscle-up Development:
(Plan A is intended for those who can currently perform 5+ Strict Pull-ups & 10+ Ring Push-ups with full ROM. If not quite there yet, follow the Plan B exercise.)
A: Ring Dip …
Squat Clean & Jerk E2MOM 2×3, 2×2, 2×1
Curtsy Box Step-Down 4x5e
Parallette L-Sit 4×20”
(Scale to Tuck or SL L-Sit)
45” on/45” off
1. AMRAP Box Jumps (24/20”)
2. AMRAP SA DB/KB Thruster
3. AMRAP V-ups
4. AMRAP SA DB/KB Thruster
5. …
Deadlift “Wheel” 8×3 E2MOM (70-75% of 1RM for all sets)
1. 10 MB Skater Bounds
2. 10 MB Punch Slams
(1 set of Deadlifts + 1 set of MB movement (alternating) within each 2:00.)
12’ AMRAP
10 DB-Facing Burpees
15 Ab …
