4 x10 Incline KB Bench Press (7-8 RPE)
Tempo= 3:0:x:1 (3 Sec down, 0 sec pause, explode up, 1 sec at top)
Do a set every 1:30
Sub Dumbbells if needed
1:00 Ski
10 Ring Kip Swings
2 Kip to Bottom of ring dip
5 No Jump Burpee
-into-
50 Single Unders
:15 Handstand Hold
10 Banded Good Mornings
-then-
1 Set (at workout pace)
1 Burpee Ring Muscle Up
5 Crossover Singles
10ft Kettlebell Goblet Lunge
-into-
3/2 Cal Ski
5 ft Handstand walk
3 Kettlebell Swings
AMRAP 10 Minutes @70% effort
5 Burpee Ring Muscle Ups
25 Crossover Singles
50ft Kettlebell Goblet Lunges (70/53)
-rest 5 Mins-
Amrap 10 Minutes@70% effort
15/12 Cal Ski
15ft Handstand Walk
15 Kettlebell Swings
15ft Handstand Walk
Target Rounds each workout 4-5+
Min before scaling: 3 rounds
2 Rounds
Set 1: 20% of your max effort pull ups or toe assist pull ups
-rest as needed-
set 2: 30% of your max effort pull ups or toe assist pull ups
-rest as needed-
set 3: 40% of your max effort pull ups or toe assist pull ups
-rest as needed-
set 4: 1 minute of max effort pull ups or toe assist pull ups
Score is set 4: Max Unbroken with no weight
Crossover Symmetry or Banded 7’s
Barbell Prep
2-3 Sets
10 Hand Release Push Ups
5 Single Arm Bench Press (L/R)