A. Clean complex

Every 90 sec for 8

1 powerclean + 1 Hang clean + 1 high Hang clean

B. Frontrack capacity

4 Sets 60 sec. Frontrack hold. Every 10 sec. do a squat

A. Intervals

4 sets of: (total of 34min)
7min on 2min off

800m Run
then AMRAP of:
20m Burpee Broad Jumps (10m there and back)
60m Farmers walk (10m there and back)
20 WB

A. Barbell Deficit Deadlift 3 x 5-8

5-8 Barbell Deficit Deadlift
5-8 Barbell Deficit Deadlift
5-8 Barbell Deficit Deadlift

All sets @ RPE 8-9

B. Below Knee Clean 5 x 5

5 Below Knee Clean
5 Below Knee Clean
5 Below Knee Clean
5 Below Knee Clean
5 Below Knee Clean

C. Pistol 2 x 6-12

6-12 Pistol
6-12 Pistol

Rest 60s after each leg. Do 2 sets for each leg in Total! RPE 8-9

D. Posterior Chain

3 sets of:
6-10 Foam roller Hamstring Bridges (2sec. hold)
rest 30-60sec. btw sets

E1. Kneeling Barbell/abwheel Roll Outs 2 x 6-12

6-12 Kneeling Barbell/abwheel Roll Outs
6-12 Kneeling Barbell/abwheel Roll Outs

E2. Suitcase Carry 2 x 30

Suitcase Carry
Suitcase Carry

each side

A1. Dumbbell Romanian Deadlift 3 x 8-12

8-12 Dumbbell Romanian Deadlift
8-12 Dumbbell Romanian Deadlift
8-12 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

rest 30-60sec.

B. Intervals

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. SKILL - Bar Muscle Up

Depending on Skill/Strength level work on the following parts:

1. No strict/No kipping pullups
-3-6 banded pullups/2-3 negatives/15-30s chin over bar hold
- 12-20 Boxdips / 3-6 Bar Dips
- Jumping Bar Muscleups

2. Got Strict/no kipping pullups
- work on kipping pullups
- Jumping Bar Muscleups
- hips to bar

3. Got Kipping/ but no C2B
- work on C2B
- Jumping Bar muscleups
- hips to bar

4. Got C2B
- work on banded bar Muscleups
- hips to bar
- Coach supported reps if close

B. Monostructural Intervals

Every 2:30 for 20min (8 sets):
Run 400m
Scale distance as needed to finish sub 1:45 consistently (not sub 1:30!)