AMRAPx20 or 4x through
30 second handstand hold
6 pistols 3/3
30 second hollow hold
5 swing + dip (3+1)
30 second arch hold
4 chest to bar pull up
30 second L sit
3 shoot through
AMRAPx12
4 hand stand push up
8 dead lift 205/145
12 box jump 24/20
5x every 2 min
Snatch complex 70-75%
1 high hang
2 hang
1 from floor
EMOMx20
Min 1: 100m sprint
Min 2: 12 kb swing 70/53
Min 3: 10 burpees
Min 4: rest
Muscle up progressions + Strength
3x through
20 second support
20 second bottom hold
4 tempo ring dips
4 tempo pull up
3 rounds
6 muscle ups/9 chest to bar pull ups
12 thrusters 95/65
18 ghd sit up
16.2 (20min cap)
“RX”
AMRAPx4
25 toes-to-bars
50 double-unders
15 squat cleans 135 / 85 lb
AMRAPx4
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
AMRAPx4
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
AMRAPx4
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
AMRAPx4
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
“SCALED”
AMRAPx4
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
AMRAPx4
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
AMRAPx4
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
AMRAPx4
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
AMRAPx4
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Hang snatch 5x3 every 2 min
1000m row
-then-
3 rounds
15 push ups
15 kb swing 53/35
15 back squats 135/95
50 ghd sit up
30 hip extension
Muscle up progression
3x20 second bottom ring support
3x20 second ring support
3x4 hollow ring pull up
3x6 ring dip
6 rounds
5 clean and jerk 115/80
3 muscle ups
EMOMx15 (4x through)
Min 1: 8 arch/ hollow kip
Min 2: 5 headstand weight transfer
Min 3: 6 candlestick roll up
Min 4: rest
AMRAPx12
12 thrusters 95/65
12 toes to bar
12 burpee
Hang clean 5x3 every 2 min
7 rounds
5 power snatch 115/80
12 ghd sit up
30 double unders
16.1
AMRAPx20
25’ overhead walking lunge 95/65
8 bar facing burpees
25’ overhead walking lunge 95/65
8 chest to bar pull ups
Gymnastic skill
Muscle up progressions +
4x15 second bottom ring support
4x15 second ring support
4x5 hollow ring pull up
AMRAPx10
1,1,2,2,3,3,4,4…
Squat clean thrusters 115/80
Muscle up/burpee pull up
Power snatch 5x3 every 2 min
4 rounds
5 hang power clean 135/95
10 hspu
30 double unders
Power clean 5x3 every 2 min
3 rounds
10 front squats 155/110
20 kb swing 70/53
50 ghd sit up
Gymnastic skill
4x though
1 L-sit rope climb 6’
30 second handstand hold
2 bar tuck pull to invert
20 second hollow hold
3 belly to bar pull up
10 second ring support
4 shoot through
13.4
AMRAPx7
3,3,6,6,9,9…
clean and jerk 135/95
toes to bar
Back squat 5rm
5 rounds
20/15 cal row
10 burpee over the rower
3 rounds
1 min plank
15 back ext
Gymnastic skill work
EMOMx15 (4x through)
Min 1: 5 arch/ hollow kip
Min 2: 3 headstand weight transfer
Min 3: 5 candlestick roll up
Min 4: rest
Part 1
2k row for time
Part 2
EMOMx12
EVEN: 3 power snatch 135/95
ODD: 8 pistols + 20 double unders
Strict press 4-3-2-1-1
60-70-80-90-max
Push press 1-1-1-1
11.4
10 minutes
60 bar facing burpees
30 overhead squats 120/90
10 muscle ups
Front squat
5-3-3-2-1-1-1
60-70-80-85-90-95% Max
5 rounds every 3 minutes
12 cal row
15 kbs 70/44
20 sit ups
Gymnastic skill work
Muscle up progressions +
5x3 hollow ring to chest pull up
5x10 second bottom ring dip support
5x10 second ring support
AMRAPx8
3,3,6,6,9,9,12,12..
Clean and jerk 135/95
Box jump 30/24
Close grip bench press
8-5-3-3-2-1-1-1
45-55-65-75-85-90-95% Max
10-1
Deadlift 205/145
Chest to bar pull up
EMOMx15 (4x through)
Min 1: 5 arch/ hollow kip
Min 2: 3 headstand weight transfer
Min 3: 5 candlestick roll up
Min 4: rest
5 rounds
3 Dead lift 315/220
9 Chest to bar
12 Ghd sit up
Mobility
