Warm Up
10 Toy Soldiers
10 Kang Squats
3 Rounds for Quality
7L / 7R Single Arm Bottoms Up Kettlebell Press
10 Inchworm + 15 secs Down Dog
12 Supermans
Choose one conditioning
Gymnastics Conditioning
For Time
Option 1: 20 Ring Muscle Ups
Option 2: 20 Bar Muscle Ups
Option 3: 30 Chest to Bars
Barbell Conditioning
EMOM until 50 Power Snatches and 50 Squat Cleans are completed
1st Max Rep Power Snatch
2nd Rest
3rd Max Rep Squat Cleans
4th Rest
Note: Minimum of 5 unbroken reps per set.
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Weightlifting
I. 2 sets Single Arm Overhead Squats
RX:
1 x 20 reps at 40 / 30 lbs
1 x 16 reps at 50 / 35 lbs
1 x 12 reps at 60 / 40 lbs
1 x 8 reps at 70 / 50 lbs
Rest 3 mins between sets
Scaled:
1 x 20 reps at 35 / 25 lbs
1 x 16 reps at 40 / 30 lbs
1 x 12 reps at 50 / 35 lbs
1 x 8 reps at 60 / 40 lbs
Rest 3 mins between sets
Split reps evenly between L/R arms.
II. EMOM 10: Front Squats
5 x 2 reps
5 x 1 rep
Use the heaviest weight you can for each set.
Work up to a heavy 1 rep for the day.
Conditioning
Every 3 mins x 5 sets
12 / 10 cal Bike
12 Deadlift
Max rep Burpee Pull Ups in remaining time
Rest 1:30 between sets
RX 185 / 125 lbs
Scaled 155 / 105 lbs
On the burpee pull-ups, find a steady cadence and you can jump with bent arms. You do not need to dead hang before each rep.
Accessory Work
3 Rounds for Quality
30 secs Ring Support Hold
45 secs Deadlift Hold
40 Alternating Dumbbell Calf Raises, pick load
RX 185 / 125 lbs
Scaled 155 / 105 lbs
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