Warm up

2 Sets:
- 10 scapula pull ups
- 10 Hollow Rocks + 10 Arch Rocks
- 10 scapula Push ups + 5 Push ups @3 sec eccentric
- 4 Hollow to Arch Bridge (floor) + 4 Hollow to Arch (hanging)
(Rest as needed)

Practice Kipping pull ups/ C2B/ BMU

15 min to practice on progressions:

Level 1:
- 10 Kipping Swings
- 3-5 strict pull ups (Banded/ feet supported)
- 6-8 Box supported jumping pull ups

Level 2:
- 6-8 Big Kipping Swings
- 2-4 hip Drive im Kipp. Swing
- 1-3 Kipping pull ups

Level 3:
- x- reps Kipping pull ups/ C2B unbroken
- 3 jumping Bar MU
- 1-3 Banded Bar MU

Advanced: (for capacity)
EMOM10:
X-reps Kipping/ Butterfly PU, C2B, BMU

Death by strength volume

For Time: (TC 8 min)
20 strict pull ups
40 Push ups
60 v-ups/ tuck ups

Bench press

In 4-6 sets work up to 1 Heavy set of:

3 Bench Press @RPE ~9

Then 2x7 @75-80% of H3
rest 1-2min

Assistance Lifts

3 sets of:

8-10 2'' def. rev. lunges (each side - DB´s in hands)
Rest 30-60sec.
3 iso HSPU (3sec. hold in bottom pos. - scale to neg. only with iso hold, ROM or to (neg.) push ups)
Rest 30-60sec.
4-8 chin ups with 3sec. iso hold at mid range on ecc. (scale to banded or feet supp.)
Rest 30-60sec.

- aim for more reps/weight on the lunges, increase ROM on HSPU and shoot for more reps on chin ups before increasing difficulty! -

Clean and Jerk

10 min to work up a heavy set of

1 x 3-position Clean + 1 splitjerk
(High hang / hang / floor)

Then EMOM5
1 C/J

Accessories

3 sets
6-8 barbell roll outs
20m single arm OH KB carry each side
Rest 60s

Conditioning

30min EMOM
1. 45sec. Echo Bike
2. 3x15m Farmers walk
3. 14-20 single arm DB-P. Press (6-10 each arm)
4. 45sec. alt. Box step ups
5. 10-14 alt. DB-Snatches
6. rest

Row/Bike Intervals

Choose one Erg (Row or Echo Bike):

6 Min Max calories
(2 min Rest)

2 Sets:
3 min max calories
(2 min Rest btw/After Sets)

3 Sets:
2 min Max calories
(2 min Rest btw sets)


—> total 28 min
—> Hard pace & Max calories for 6/3/2 minutes!
—>reproduce your calories in the 2nd Set of 3 min/ in the 2nd + 3rd Set of 2 min!

Aerobic Capacity

4 sets @ Medium pace
1000/900m row
Rest 1 min
50/35 cal Echo Bike
Rest 1 min

TC 35 min

Barbell and KB Smashing

-quads
-shoulder
-forearm
-hip flexor

Increasing Active Range of motion

4 sets of 10 reps each side
- shoulder lift offs
- internal rotation lift offs
- Wrist CARS
- ATG splitsquats