Sandbag Carry
5 Wall Ball Shots
YGIG
Dumbbell Front Rack Walking Lunge Step
Dual Dumbbell Overhead Carry
Pinch-Grip Plate Carry
YGIG
EMOM’10
16/12 cal Echo bike
(Rest 2 min)
EMOM’10
18/14 cal row
(Rest 2 min)
EMOM’10
Shuttle runs
A) Skill:
On low rings:
Muscle up transition
Dip out
On high rings:
Jumping RMU
Small kipping swings on rings
Big kipping swings with snap pull
+hip extension
Muscle up
If you have RMU already:
4-6x RMU Complex
1 RMU+2 Dips+3 Toes to ring (+X reps)
B) Strength: 3 sets of:
20 banded face pulls
10-15 deficit push ups
8-10 strict toes to ring/leg raises
Every 5 min for 40 min (8 sets)
500/450m row
20 alt. Stepups (Bodyweight only) (24/20")
10 Burpees over rower
3 sets of:
20sec. iso pre fatigue glute bridge
into 10-15 Glute Bridges
into 20sec. iso post fatigue glute bridge
rest by feel
8-16 alt. DB-strict presses
rest by feel
8min AMRAP of:
8 Goblet Squats
8 Ring Rows
3 Sets of:
10-15 swiss ball crunches
6-10 High plank knee tucks (on swiss ball) / high plank hold for 20-30sec.
10-15 DB-Sidebents (each side)
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
1 Pause Power Snatch (2sec. Just Below Knee) + 1 Power Snatch
Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!
12min EMOM
1. 40sec. Echo Bike for cals
2. 5-8 Hang Power Snatches