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 …
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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