Warm up

2 rounds:
5 supermen
5 pronated snow angels
5 plank to downward dog
30 sec hollow hold

Gymnastics skills and strength

in 12 min, perform up to 3 rounds of:
5 seconds active hang immediately into 5 scap pullups (scale up to 5 chin over bar pullups) immediately into 5 sec active hang
10 DB pullovers
10 banded triceps extensions or 10 dips
10 per arm single dB bent over rows

Endurance

In 10 min:
Run 1,000m (2 laps around the block)
400 ft. single KB farmer’s carry 32/24 kg
Max reps American KBS 32/24 kg in the remaining time
— Rest 3 min, then
In 10 min:
60 American KBS 32/24 kg
400 ft. single KB farmer’s carry 32/24 kg
Max distance row in the remaining time

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Goodmornings
Clean Movement Prep
3 Reps at Each:
From the Tall Position
Tall Clean High Pulls
Tall Muscle Clean
Tall Clean 2″ Drop, 6″ Drop, 9″ Drop
From the High Hang Position
Clean High Pulls
ScareCrow Clean
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
From the Hang Above Knee Position
Clean High Pulls
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
From the Mid-Shin Position
Slow Pull to Pockets into High Pull
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
1 Clean Lift Off Below Knee
1 Clean Pull
1 Power Clean
1 Front Squat
Clean Primer Complex
3 Sets (6 Mins)
3 Tall Squat Cleans
3 Hang Squat Cleans form Above the Knee
All @ 50%-60% of 1 RM Power Clean
Block Cleans
5-7 Sets (10 mins)
2 Block Power Clean
2 Block Squat Clean
*Blocks from Above the Knee
Start at 60% and build
*Drop & Reset between each rep
Clean Accessories
5 Sets (10 Mins)
1 Clean High Pull + 3 Clean High Pulls from Below the Knee
All Sets are at 90% 1RM Clean
Conditioning
For Time:
5-4-3-2-1
Power Clean
Bar Muscle Ups
RX: 225/155
Intermediate: 185/135
Scaled: 95/65