EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of dip hold4. 10-15 ring swings 5 rounds for time:5 heavy deadlifts10 burpees over the bar
EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box step-ups5 push-ups
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges
Front squat @22X1, build to a heavy set of 2 for the day 1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy sets:20 double kettlebell bent over rows 5 sets:30 seconds weighted plank walk-outs60 seconds rest
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans in remaining time
2 sets:10 reps per side, T-hip rotation10 reps per side, floor slider bowler squat to side lunge2 sets:10 reps per side, half kneeling band rotation against wall10 reps per side, half turkish get-up 3 sets, for quality:8 alternating medball Heiden jumps with pause in the landing 3 sets for max
Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories
4 sets, for quality:3 sotts press @each 1/4, 1/2, deep1 drop snatch or snatch balance @each 1/4, 1/2, deep Every minute on the minute for 8 sets:1 snatch pull1 snatch with pause in the receiving position (rounds 1&2 @1/4 squat, rounds 3&4 @1/2 squat, rounds 5-8 @deep squat) For time:400m
Skill: wall walks / HSPU 6 sets:5 Deadlifts 10 Hip thrusts with same weight *Building14 Jump lungeOR14 KB Weighted step back lunge between sets complete one of the followingA. 3 HSPU or progressionB. 2 wall walkC. 50 feet bear crawl
Deadlift @21X1 – Build to a heavy set of 3 for the day,NOT touch and go 1-2 warm-ups + 3 sets, heavy across:6-8 reps per leg, rear foot elevated split squat6-8 strict pull-ups @21X1 5 sets: 30 ring strap knee tuck60 seconds rest
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