Warm up

2 rounds:

10 band pull aparts

8 alternating single arm DB hang C&J

6 pull-ups

4 pushups

2 wall walks

Then, 5 min of practice on rings and handstand

Endurance

1 time at each 6 min station, with 2 min rest between stations:

Station 1: For reps in remaining time:  50/40 cal row, 30 American KBS 32/24 kg, Max ring muscle ups in remaining time

Station 2: 6 min AMRAP: 10 double DB front rack lunges 50/35 lbs, 10 handstand pushups

Station 3: For reps in remaining time: 100 double unders, 50/40 cal row, max ring dips in the remaining time

Station 4: 6 min AMRAP: 10 single KB thrusters 24/16 kg, 8 pullups, 6 burpees

Goals and scaling:

Station 1: row should take no longer than 3 min. KBS should be done in 2 sets leaving about 90 sec for muscle ups. Scale the muscle ups to burpee pullups. Aim for 10+ reps

Station 2: lunges should be UB, with a goal of reaching 4 rounds in the 6 min. Adjust the HSPUs to pike pushups.

Station 3: double unders should take about 90 sec, with max 3 min on the rower and leaving about 90 sec on the rings. Adjust the ring dips to box dips or band assisted ring dips. Aim for 20+ reps.

Station 4: Adjust pullups to ring rows. Switch arm as desired on the thrusters and aim for 3.5 rounds

Power lifting

Warm Up

2 Rounds or 10 Mins

:45sec Row/Bike/Ski

5/side Spiderman Lunge & Rotation

10/leg Double DB Farmer Front Foot Elevated Reverse Lunge

20 Russian KB Swings

Back Squats

1st Round: 10 reps @ 30% 1RM – LIGHT

2nd Round 8 reps @ 40% 1RM

Back Squat

In 15 Minutes take 5 to 6 sets to work up to a 5 rep Heavy Back Squat – NOT MAX

Suggested Warm-Up:

5 Back Squats @ 5/10 RPE ~50% of 1 RM

5 Back Squats @ 6/10 RPE ~60% of 1 RM

5 Back Squats @ 7/10 RPE ~70% of 1 RM

5 Back Squats @ 8/10 RPE ~75% of 1 RM

5 Back Squats @ 8.5/10 RPE ~80% of 1 RM

5 Back Squats @ 9/10 RPE ~85% of 1 RM

THEN

At Minute 17 Mins

Every 2 minutes for 5 Sets

5 reps @ 75% of todays 5 rep weight

Accessory Work

EMOM for 16 mins

100ft Sled Push – Mod Weight

Single DB Supported Bulgarian Split Squats

10 Floor Hip Thrust (185/135lb)

10 Single DB Weighted Hanging Leg Raises (20/10lb)

Dynamic Effort Day

Back Squat

EMOM for 8 Mins

3 reps at 50% of 1RM – Think explosive push.

Accessory Work

3 Sets for Quality all at 7/10 Effort

8 Landmine Squats

8/leg Landmine Romanian Deadlift

10 KB Goblet Cyclist Squats

10/arm KB Side Bends