SKILL 3 SETS FOR QUALITY :20 Ring Support Hold :20 Bottom of Ring Dip Hold 3-5 Negative Ring Dips* *Jump to support, slow negative down. (No Measure) WORKOUT 5 ROUNDS FOR TIME15/12 Cal Bike 10 Strict Ring Dips or Box Dips 20 Alt. DB Hang Power Snatch (50/35)|(35/20) (Score is Time)

Workout    WARM-UP  3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings  EXTENDED WARM-UP  EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy) MIN 2 – :45 Double or Triple Under Practice MIN 3 – Rest (Score is Weight)  WORKOUT  EMOM x 16 MINUTES MIN…

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift (Score is Weight) WORKOUT FOR TIME 21-18-15-18-21 DB Deadlift (50/35)|(35/20)* Toes to Bar *Both heads of each DB must touch the ground each time. (Score is Time)

Workout    WARM-UP  3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches  SKILL  EMOM x 10 MINUTES MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring Min 2 – 3…

STRENGTH ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. (Score is Weight) WORKOUT 8 ROUNDS FOR TIME 8 Alt. Single DB Up-Downs (50/35)|(35/20) 10 DB Goblet Squats 12 Alt. DB Snatch (Score is Time)

SKILL EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts. **Build from Moderate to Heavier than Workout Weight. (No Measure) WORKOUT AMRAP x 15 MINUTES 3 Muscle-Ups…

  WARM-UP  3 ROUNDS 100m Run 10 Barbell Strict Press 10 Tall Jumps  STRENGTH  ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. (Score is Weight)  WORKOUT  5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score…

WORKOUT  AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds + Reps)  POST-WORKOUT STRENGTH  3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on same side as “back” leg **Switch arms as needed (Score…

WORKOUT  FOR TIME* 18-15-12 Front Squats (135/95)|(95/65) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135)|(135/95) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)|(95/65) (Score is Time)** *Bar comes from the ground. GHDs Optional if accustomed to the volume. **Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the…

SKILL EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. (No Measure) BENCHMARK WORKOUT "OPEN 20.2"…