Overhead Squat (3s Pause) 5×3
Floor Press 2×7, 2×5, 2×3
Pull-ups 5×5 (Completing AMRAP as Strict Chest-to-Bar)
For Time: (10’ Cap)
100yd Progressive Shuttle Run (5-10-15-20yd)
30 SA DB Hang Snatch (40/25#)
100yd Shuttle Run
30 SA DB Hang C&J
100yd Shuttle …
14’ Gymnastics EMOM:
1. 30” L Hang (or Tuck Hang)
2. 30” Ring Support Hold
3. 30” Hollow Body Hold
4. 30” Arch Body Hold
5. Rest
4’ on/1’ off x 2 Rounds Each:
1. Row 500/400m
15 Wall Balls …
Back Squat 2×7, 3×5 (Build to ~80% of 1RM for last 1-3 Sets)
Underhand BO Row 2×10, 2×7
Plate Around the World 3x8e
For Time: (8’ Cap)
2 Rounds:
5 Power Snatches (40/28kg)
20 Double-Unders (40 Singles)
2 Rounds:
10 Front Rack …
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 …
C&J Complex E2MOM x 6 Sets:
1 Power Clean + 1 Hang Squat Clean + 2 Jerks
High Box Step-downs 4x5e
BB Rollouts 3×8-12
For Time: (10’ Cap)
10 Devils Presses (40/25#)
20 Box Jump-Overs (24/20”)
10 Devils Presses
20 Box Jump-Overs
10 Devils …
Deadlift “Wheel” 8×5 E2MOM (65-70% 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.)
Midline Stability – …
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Floor Press 3×7, 3×5
Rotating EMOM x 3 Rounds:
1. AMRAP DB Thrusters (40/25#)
2. AMRAP Pull-ups
3. AMRAP Super Burpees
4. AMRAP DB Cleans (40/25#)
5. Rest
Score = Total Reps
Score to beat: 182 Rx (Brian Barnes)
Accessories – 3 Sets
15 Band …
Underhand BO Rows 12, 10, 8, 8
Goblet Cossack Squat Shift 3x7e
Midline Stability – 3 Sets:
15 Seated Straddle Leg Lifts
12e Side Plank Leg Lifts
10e Hamstring Bridge March
Rowing Intervals:
Row 4:00/Rest 1:00
Row 3:00/Rest 1:00
Row …
Back Squat 5×7 (Build up to ~75% of 1RM for last 2-3 Sets)
“Double Take”
4’ AMRAP
3 Power Snatches
6 OH Squats
15 Double-Unders (30 Single-Unders)
Rest 2’
4’ AMRAP
6 Hang Power Cleans
12 Front Rack Lunges
15 Double-Unders (30 Single-Unders)
Rx = 40/28kg …
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Turkish Get-up 2x2e, 3x1e
Max Pull-ups Test (Score for Today)
False-Grip Ring Rows 3×7-10
Dive Bomber Push-ups 3×5-10
4 Sets on 3:00 Interval:
For Time:
10/8 Bike Cals
15 KB Swings (24/16kg)
10 Burpees (Choice of Standard or Super Burpee)
(These are sprints. …
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