A. Ringmuscleup

Work on Ringmuscleup
1. falsegrip ringrow
2. Transition
3. top bottom ring hold
4. kipping swing
5. Ringmuscleup

B. 8 minute AMRAP of Russian Twists, Hanging Leg Raises, Hollow Body Holds, and Crunches

20 Russian Twist
10 Hanging Leg Raise
Hollow Body Hold
10 Crunch

A. Endurance

Every 5 min for 30min

20/17 cal Row
15/12 cal Echo Bike
8 shuttle sprints

finish every set sub 3:30 min

A. 22:30 EMOM of Rowing and Running

Row
Run

A. 10 minute EMOM of Single Arm Dumbbell Clean and Split Jerk s

1 Single Arm Dumbbell Clean and Split Jerk

find your 1RM
squat clean and split jerk
then 10min EMOM with 90%
1 rep each side

B. 3 Rounds For Time of Single Kettlebell Overhead Carries, Single Kettlebell Front Rack Carries, and Single Kettlebell Farmers Carry s

Single Kettlebell Overhead Carry
Single Kettlebell Front Rack Carry
Single Kettlebell Farmers Carry

complete all 3 movements with one arm and then rest for 30 seconds

A. Endurance

Every 10 min for 40 min do

90 doubleunders
30 cal echo bike
30 boxjump over to step down
30 cal row

A1. Seated Single Arm Kettlebell Overhead Press 4 x 6-12

6-12 Seated Single Arm Kettlebell Overhead Press
6-12 Seated Single Arm Kettlebell Overhead Press
6-12 Seated Single Arm Kettlebell Overhead Press
6-12 Seated Single Arm Kettlebell Overhead Press

each side

A2. Front Squat 4 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

B. Workout

10min AMRAP of:
3 DB-P. Cleans
3 Ring rows
6
6
9
9
...
- 8cal Echo Bike after each round -

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work at 1-2RIR for all sets.

B1. Dumbbell Romanian Deadlift 3 x 8-10

8-10 Dumbbell Romanian Deadlift
8-10 Dumbbell Romanian Deadlift
8-10 Dumbbell Romanian Deadlift

With controlled eccentric.

B2. One Arm Dumbbell Shoulder Press 3 x 6-10

6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press

B3. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row