Monday 

Skill: Kipping Pull Up Progressions

Gymnastic Strength:

EMOM 12 

1. Strict HSPU 
2. Hang to tucked lever

Choose a rep range you can sustain throughout the EMOM for both parts

AMRAP 22

22 Calories 

22 GTOH 60/40kg

22 Calories

22 Pull Ups

Note: Same machine for whole workout

Tuesday 

Snatch Balance Build to heavy 3

High Hang Snatch 

5 doubles (Light – Moderate)

For time:

30 Deadlifts 100/70kg

30 Box Jump overs 24/20”

20 Deadlifts 100/70kg

20 Box Jump overs 24/20”

10 Deadlifts 100/70kg

10 Box Jump overs 24/20”

20 Deadlifts 100/70kg

20 Box Jump overs 24/20”

30 Deadlifts 100/70kg

30 Box Jump overs 24/20”

Note: E2MOM 3 Bar Muscle Ups

(Timecap 16)

Wednesday

Skill: Kipping T2B Progressions

Gymnastic Strength:

EMOM 12 

1. Strict Ring Dips
2. Strict Pull Ups

Choose a rep range / load you can sustain throughout the EMOM for both parts

5RFT:

400m Run

20 Wall Balls 9/6kg

20 T2B 

(Timecap 20)

Thursday 

Back Squat 

Wave 1 – 6 – 4 – 2 

Wave 2 – 6 – 4 – 2+

(Guide percentages 77.5/85/90+) 

Rest 2 mins between working sets

AMRAP 8 

500m Row or Ski

15 Power cleans 70/50kg

Rest 2 mins

AMRAP 8

25 Calorie Echo or Bike Erg

15 STOH 70/50kg

Friday 

Hang Clean build to heavy Triple

Clean Deadlifts 

5 x 2 100%+

“CINDY”

AMRAP 20

5 Pull Ups

10 Press Ups

15 Air Squats

Saturday

Push Press

Wave 1 – 5 – 3 – 1 

Wave 2 – 5 – 3 – 1+

(Guide percentages 80/85/90)

Rest 2 mins between working sets

Every 5 mins for 30 mins

Run 200m 

15 Thrusters 42.5/30kg

Burpee over bar in remaining time

Timecap 4 mins per round

Sunday

Front squat 

5 x 5 @80% 1RM

Rest 2 mins

Against a running clock:

Intervals:

5 x 500m Row / Ski

R1:00 

Or

5 x 1000m Bike Erg 

R1:00

At 15 mins rest 2 mins

Then on the 17tth minute …

For time: 100 Wall Balls 9/6kg

(Timecap 5 mins)