Front Squat 3 @ 70%, 3 @ 80%, 3 @ 85%, 2x3 @ 90%
Press 5x5 @ 85% of 1 RM
Ring Dips 3 x max
Then
Complete 10 rounds:
Sprint 100 meters
*Rest intervals - 1:3 (work:rest)
Day 2
Gymnastic Skill Work - 30 mins*work on handstands, free handstands, bar muscle ups, rope climbs, rings, ect.
Then
"DT"
5 rounds for time
155# deadlift - 12 reps
155# hang power cleans - 9 reps
155# push jerks - 6 reps
Day 3
"Nancy"
5 rounds for time
400 meter run
15 overhead squats 95#
Day 4
Bench - 5,5,3,3,1,1,1,1
Strict Pullups - 3 x max reps
Then
1 to 10 of 135# squat cleans
between rounds
2 ring hspu
20 Double Unders
(once you can't do ring hspu anymore note where you stopped and go to the wall. Try to go for no kip. Go until you can't kip anymore, make a note, and then kip.)
Day 5
Deadlift 4x1 - you must use more than 90% of your 1rm on each attempt
GHD Situps - 3 x 20
Then
3 clean and jerks EMOM for 10 minutes
Choose a heavy load. 5 burpees for every round not completed
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