A1. Push Press 4 x 8-10

8-10 Push Press
8-10 Push Press
8-10 Push Press
8-10 Push Press

4-5 sec eccentric

A2. Ring Row 4 x 10-12

10-12 Ring Row
10-12 Ring Row
10-12 Ring Row
10-12 Ring Row

directly into15-20 sec hold at the top of RingRow position

B. AMRAP 15

10 cal Row
8 DB alt. Snatches
10 DB goblet Lunges
8 DB Push Press

add two reps after each round to every movement

A. Overhead Squat Mobility (Hips and Shoulders

Warm Up
Foam Rolling

Mobilization
3 Sets
10/10 Arm Circles
10/10 Lat. Lunges
10/10 Fire Hydrants
10/10 Child pose to thor. rot.

Activation
1-2 Sets
10 PVC Rot.
10/10 Quad stretches
10 Wall slides
10-14 90/90
10/10 piri. stretch

1 Set
10 Black burns
10/10 Monster walk

Function
OHS to Bench
OHS to med ball
OHS

Paused OHS

A. 2 hour 8 minute EMOM of Echo Bikes and Running

Echo Bike
Rest
Run
Rest

A. Clean

Every 90s for 15 Total sets

5 sets
3-position Clean (high hang / hang / floor)


5 sets
2-position Clean (hang / floor)


5 sets
Clean (floor)

A. Carries + Gymnastics Holds

10-14

3 sets
45s Accumulate Max seconds in Bottom of Ring Pushup hold
30s Rest
30s Max Meters SA DB-OH carry (each)
30s rest
45s accumulate Max seconds L-Hang
Rest 30sec

15-18

3 sets
45s Accumulate Max seconds in Bottom of Ring Pushup hold
30s Rest
30s Max Meters SA DB-OH carry (each)
30s rest
45s accumulate Max seconds L-Hang
Rest 30sec

B. Intervals

5 sets of:
2min on 1min off

2 rounds of:
2 lanes (DB) walking lunges (7,5m there and back)
1 wallwalk
Then max cal Echo Bike in remaining time

A. Gymnastics + Weightlifting

4 sets of:
1-2 strict MU (parnter assisted) + 1-4 kipping MU
rest 60sec.
5 OHS with controlled eccentric @65-80% of 1RM OHS
rest 60sec.

B. Conditioning

Every 5min for 20-30min (4-6 sets):
15/11cal Echo Bike
400m Run
Aim for sub 2:00 of working time! This should be a 95% + effort.
If your drop off more than 15sec., you are not allowed to do another set after the minimum of 4 sets!
Scale distance and cals as needed to be able to finish not much longer than 2min and have a high running speed and sprint tempo on Bike!

A. Zercher Squat 3 x 6-10

6-10 Zercher Squat
6-10 Zercher Squat
6-10 Zercher Squat

@ RPE 8-9

B1. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 15 reps- controlled eccentric

B2. Kettlebell Gorilla Row 3 x 16-24

16-24 Kettlebell Gorilla Row
16-24 Kettlebell Gorilla Row
16-24 Kettlebell Gorilla Row

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 24 reps

C1. Back to Wall Handstand Hold 3 x 30-50 Seconds

Back to Wall Handstand Hold
Back to Wall Handstand Hold
Back to Wall Handstand Hold

C2. Slider Leg Curls 3 x 6-12

6-12 Slider Leg Curls
6-12 Slider Leg Curls
6-12 Slider Leg Curls