30min AMRAP of:
400m run
1 round of "cindy" (5 pull ups, 10 push ups, 15 air squats)
10min to work up to a 2RM Front Squat (technical max)
then
3x 2 @90-92,5%of 2RM
rest 2min
4 sets of:
8-15 (Parallettes) push ups @31X1 (feet on small box, band resisted with band on lower back if necessary) - scale with: no box, no Par., elev. hand pos.)
rest 30-60sec.
4-6 strict pull ups + 6-10 kipping/butterfly pull ups/C2B - scale with: light band ass., 1 neg. with 20-30sec. ecc. + kipping pull ups or ring rows or 4-6 ring rows + kipping movement
rest 30-60sec.
3 sets of:
15sec. each of Y-W-T hold
rest as little as possible between sets and letters
12 sets of: (Bike and Row)
2min on
1min off
Switch Ergs btw Sets
Goal is to keep your pace over all Sets!
5min to work up to 80% of 1RM Snatch
then
Every 90sec. for 9min (6 sets):
Snatch + Hang Snatch @80%+ by feel
8min to work up to a 4RM Front Squat
then
1x ME @90% of 4RM (no grinding, only solid reps!)
10min EMOM
1. 5 TNG P. Cleans + 5 TNG P. Jerks @50-60% of 1RM Clean and Jerk
2. 5-15 Butterfly C2B (aim for an unbroken set but split up if you need to, especially in the low rep range, to make you do good reps!)
10 min work on pause Frontsquats in sets of 3-5
After each set do 10 medball throws with a partner
10 min to work on ropeclimbs
After each ropeclimb do 6-8 pushups
Amrap8
100m medball run
6 medball squats
4 burpee broadjumps