Less volume here… by design.

Warm up: 10 Minute bike

Mobilize 15-20 min

A) class
Skill:bar muscle up
12 minutes of practice

Hand release push ups
5 Bar Muscle Up*

8 rounds(18.zero standards)
400 m run
20 alt db Snatch 50/35
20 lateral burpees over the dumbbell


Warm up
Same as yesterday


A)2 power snatch + 1 full snatch EMOM x 15 minutes

Front Squat
12 min EMOM
Even 10 unbroken reps
Odd rest

10 hang power snatch 115/75
10 ohs 115/75
Run 400 m
20 hang power snatch 115/75
20 ohs
Run 400
10 hang power snatch 115/75
10 ohs

C) every 5 min for 30 min
1 Mile Assault + 5 strict hspu+10 kipping hspu+15 push-ups

D) 15 min
Run 2 min
Walk :30


If you can split this into two parts. If you can’t do what you can to maintain maximum intensity.

Warm up:
2 rounds chillish pace
1k row
25 burpees


A) 1x
:30 max chest to bar pull-ups
Rest 1 min(single unders)
:30 max chest to bar

B) 2 power cleans + 1 full clean EMOM x 15 minutes

C) Partner Workout
3 min row for cal
3 min single arm db thrusters 50ish/35ish
3 min row for cal
3 min single arm db thrusters 50/35
Rest 3 min
3 min max over your partner burpees
3 min max toes to bar

D) Weakness work

3 rounds
15 hollow rocks
15 underhand Barbell rows

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Warm up:
Row or ski 5 min+15 reverse hypers+some banded side walks


A) 4 rounds
2 Mile Assault bike really fast
Rest 2 min
:45 max strict ring dips
Rest :30
:45 max strict ring pull-ups
Rest :30
:45 max strict toes to bar
Rest :30

All strict work should be done in larger sets not singles.

B) 20 min emom
Even: 12 deadlift 225/155+12 db snatch 50/35
Odd: rest

C) A few sets of glute ham raises with 20 hollow rocks after each set


Warm up: 5 sets of 75 unbroken dubs


30 min AMRAP
20 Caloire Row
15 Handstand Push Ups
5 Squat Cleans 225/155#
*Alternate rounds with a partner. Also don’t get stuck on hspu. Switch to a rep count or movement like push up that you can get down in one set during the first few rounds. Later in the workout a strategic two sets is just fine. The Barbell is meant to be a challenge from the start. Heavy enough that you need to focus on each rep.

B) 3 rounds
30’ front rack lunge 50’s/35’s
15 clean and jerks 50’s/35’s
30’ hsw
15 burpee box jump overs 24/20

C) 30 min run(2 min slow/1 min fast x 10)

D) weak…

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