A. Four sets of:
Deadlift x 4-6 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
B. Three rounds for time of:
20/15 Calories of Assault Bike (or 400 Meter Run)
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Time cap: 12 minutes
A. Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
B. Three rounds for time of:
20/15 Calories of Assault Bike (or 400 Meter Run)
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups
Time cap: 12 minutes
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60% (high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%
Followed by…
Three sets of:
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes
B. Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 7 reps @ 70%
C. Three sets of:
Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1
Rest as needed
Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.
D. Ten rounds for time of:
3 Muscle-Ups
6 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders