A1. Shoulder Press 4 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. Kettlebell Gorilla Row 4 x 10-16

10-16 Kettlebell Gorilla Row
10-16 Kettlebell Gorilla Row
10-16 Kettlebell Gorilla Row
10-16 Kettlebell Gorilla Row

B. Tabata Echo Bikes, Goblet Squats, and Russian Kettlebell Swings for 8 x 20/10s

Echo Bike
Goblet Squat
Russian Kettlebell Swing

1 round of 8 is:
Bike-Squat-Swing

A. Teams of 2 Amrap’25

12 YGIG GTOH (snatch/ clean and jerk)
36 TTB -split
48 cal Row- split
24 YGIG Cleans
24 Pull ups - split
48 cal Echo bike - split
36 YGIG Deadlifts
12 wall walks- split
48 barbell facing burpees - split



-> individual weight you can use for all barbell movement-> if not proficient in BB, use DB
-> scale gymnastics so you can do at least 5 reps at once

A. 5 Rounds For Time of Rowing, Running, and Echo Bikes

Row
Run
Echo Bike

A. Clean

9 sets

1-4:
1 powerclean; 1 squatclean; 3 frontsquats

5-9:
1 powerclean; 2 frontsquats

B. 8 minute AMRAP of Deadlifts and Hang Power Cleans

10 Deadlift
10 Hang Power Clean

A. Romanian Deadlift 3 x 10-15

10-15 Romanian Deadlift
10-15 Romanian Deadlift
10-15 Romanian Deadlift

Work at ~2-3RIR for all sets.

B1. Parallette Push-Up 3 x 10-20

10-20 Parallette Push-Up
10-20 Parallette Push-Up
10-20 Parallette Push-Up

controlled eccentric.

B2. 3-Point Dumbbell Row 3 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

each side

C. 8 minute EMOM of Echo Bikes

Echo Bike

Go all out for each set and in every second!
This will probably get nasty after the 3rd set.

A. SKILL RING MUSCLEUP

For 15 min practice kipping Ring Muscleup progressions
- swinging with full Momentum
- transtion on low rings
- hips to rings in hollow Position
- Support swings to dip

B. 21-15-9 Strict Pull-Ups and Strict Handstand Push-Ups

Strict Pull-Up
Strict Handstand Push-Up