WOD

8 sets of:
3min on 2min off

1. 400m run
then ME WB (9/6kg)

2. AMRAP of:
6 strict pull ups
12 DB-Hang split Snatches (6 each arm - 30/20kg)
12 Push ups

Bar Muscle-ups (Skill)

Level 1: Feeling

Box BMU + Isometric Top Hold
Beat Swings

Level 2: Positioning

a) Hollow to Arch
b) Arch to Air Chair
c) Air Chair to Hip Ext.


Level 3: Conditioning

EMOM for 6’
1. 1-5 BMU
3’ Rest
EMOM for 3’
1. 1-5 BMU

Upper Body Strength (BMU)

EMOM for 16'
1. 5-10 Top Bar Dips
2. 3-5 strict PullUps
3. 10-20" Hollow/Arch hold
4. Rest

Front Squats + DB Floor Press

4 sets of:
4 Front Squats @32X1 (RPE 7,5 for first set)
Rest 60s
4-6 DB Floor Press @32X1
Rest 60s

Accessories

3 Giant sets of:
6-8 B-Stance double KB rom. DL /side
6-8 single arm Ring Rows
6-8 DB Cuban Press (slow side raise as eccentric)
Rest 60s

Clean and Jerk

In 10min work up to a heavy weight for:
P. Clean + Hang Clean + Split Jerk (no Fail!)

Barbell Cycling/Hypertrophy Complex

4 sets of:
4 Clean Pulls
4 Clean Grip Rom. DL
4 Hang Power Cleans
4 Push Press
4 Front Squats
Rest 90s

Strength: Step Ups & Pull

4 Sets of:
5-7 Step Ups/Each @ RPE 8
30 sec. Rest after each leg
7-9 Double Kettlebell Bent Over “Pendlay” Row
60 sec. Rest

Accessories

3 Sets of:
16 Shin Box Flow + SA KB Strict Press/ 8 Each
12 Wall Angels
8 asymm. Push Ups/ Each

Intervals

Air Bike Intervals:
3 sets of:
6x45s on / 45s off
Rest 3min btw sets
- switch with Partner back and forth every 45s -