Skills:
Every 1:30 for 6 Rounds:

6/4 Ring Muscle Ups

4 Rounds:

0:00-1:40 

500/400m Row

1:40-2:00

Rest

2:00-2:30

Max L-Sit Hold

2:30-5:00

Rest

Swim Workout:

Warm-up:

3 rounds for quality:

50yd Length of Stroke (Trying to get across …

Strength: 

10 Minutes

Find Todays 2 RM Bench Press

Then…

3 Rounds

16 (8 each leg) Barbell Front-Racked Alternating Reverse Lunges 

(go heavy on these; HOVER, but DO NOT TOUCH your back knee to the ground – …

Strength:

Snatch Balance + Overhead Squat

3 x 2 (Complex)

New Set Every 1:30

Progressive

Snatch

5 x 2

5 x 1

New Set Every 1:00

Sets 1-5= [email protected]%

Sets [email protected]%

• Stick to percentages and focus on clean technique

Strength:

Tempo Front Squat 

[email protected]%

[email protected]%

[email protected]%

[email protected]%

[email protected]%

• 32X1 Tempo (3 second negative, 2 second pause, explod up 1 second pause at top)
• New Set Every 2:00
• Stay on tempo even if you need to scale weight down a

Strength:

Split Jerk 

6 x 1

New Lift Every 1:30

– 2 second pause in the dip & 2 second pause in the catch

10 Minutes

Build to today’s 4-RM Dumbbell Z-Press

The dumbbells should be placed on the …

Strength:

Overhead Squat

[email protected]%

[email protected]%

[email protected]%

[email protected]%

Then…

4 x [email protected]%

• New Set Every 2:00

Metcon:

For Time:

30/21 Calorie Bike

30 Wallball- (30/20-10/9’)

Rest 4:00

For Time:

30/21 Calorie Bike

30 Wallball- (30/20-10/9’)

30 Strict …

Metcon:

Every Minute On the Minute for 8 Minutes:

:45 GHD Hollow Hold

:45 Max Double Unders

-Rest 1:00-

Every Minute On the Minute for 8 Minutes:

:45 Max Parallette Shoot through w/ :02 L-sit Hold

:45 Max …

Metcon:

30 Minutes

Every 10 Minutes

Bike 40/30 Calories

100’ Handstand Walk 

10/7 Ring Muscle-Ups

Superset Strength:

Tempo Bench Press 

4 x 2 @ 21X1

(your goal this week is to establish a 2-RM: slow and controlled descent, then …

Strength:

Power Snatch + Hang Power Snatch

4 x Complex

New Set Every 1:30

Progressive

Snatch Balance + Overhead Squat

4 x 2 (Complex)

New Set Every 1:30

Progressive

Snatch

6 x 1

New Set Every 1:30

(Start …

Strength:

(Pause Split Jerk) 

3 x 2 

2 x 1 

• Pause 2 seconds in dip + catch
• New Set Every 2:00
• Progressive

Then….

10:00

Build to today’s 3-RM Push Press

Use blocks on the Barbell side if possible, …