2 Sets:

• Strict Pull Ups/Row x 3-6/8-10
• Handstand/Plank Hold x 30-45 Seconds
• Double Unders/Single Unders x 20-30

Strength:

2 Sets: (EMOM)

• Hands Free Jerk Dip x 3 @12X1 (Bar on Front Rack with arms extended, dip down at 1 sec down, hold for 2 sec, up fast, 1 sec pause)

2 Sets: (EMOM)

• Jerk Dip x 3 @ 12X1 (Bar in Front Rack position, dip down at 1 sec down, hold for 2 sec, up fast, 1 sec pause)

5 Sets: (Every 90 Seconds)

• 2 Push Press + 1 Push Jerk

Skill:

• 12 Power Clean
• 300m Run

• 10 Minutes Mobility

2 Sets:

• Muscle-Up/Strict Pull Ups x 1-4 (Strict if you have them, if not regress with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
• Handstand Walk/Handstand Hold x 10-15 yrds/30-45 Seconds
• Double Unders x 30-50

Strength:

2 Sets: (EMOM)

• Hands Free Jerk Dip x 3 @12X1 (Bar on Front Rack with arms extended, dip down at 1 sec down, hold for 2 sec, up fast, 1 sec pause)

2 Sets: (EMOM)

• Jerk Dip x 3 @ 12X1 (Bar in Front Rack position, dip down at 1 sec down, hold for 2 sec, up fast, 1 sec pause)

5 Sets: (Every 90 Seconds)

• 2 Push Press + 1 Push Jerk

Skill:

• 30 Power Cleans 95/65
• 600m Run
• 30 Power Clean 155/105
• 400m Run
• 30 Power Clean 185/125
• 200m Run
• AMRAP Power Clean 225/155

• 10 Minutes Mobility

2 Sets:

• Strict Muscle-Up x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
• Handstand Walk x 15-20 yrds
• Unbroken Double Unders x 50

Strength:

A) 10 Sets: (Every 90 Seconds)

• Split Jerk x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B) 4 Sets:(Every 2 Minutes)

Strict Overhead Press

• Set 1 – 5 reps @ 80-85% of 1-RM
• Set 2 – 4 reps @ 85-90%
• Set 3 – 3 reps @ 90-95%
• Set 4 – 2 reps @ 95-98%

Skill:

• 750m Row
• 10/8 Muscle-Ups

*This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

• 10 Minutes Mobility