Gymnastics & Muscle-up Skill Work

10-15 minutes to practice:
kipping efficiency
hip drive
bar muscle-ups
linking TTB, Pull-ups, & muscle-ups

Level 2 & 1: Crossover Symmetry Activation, Then:
3 Sets For Quality:
20 Hollow Rocks or Box Mason Twists
20 Bird Dogs

Diane’s Cousin

4 Rounds For Time:
12 Deadlift @225/155
12 Handstand Push-ups

Level 2: (185/125), Box Pike Push-ups
Level 1: (95/65), Pike Push-ups

The Barbell 5s

12-Minute AMRAP of:
5 Power Cleans (135/95)
5 Front Squats
5 Floor Press
30 Double Unders

Level 2: (95/65)
Level 1: (75/55)

Tempo Back Squat – 5/3/0 5×2

Tempo Back Squat – 5/3/0 for load:
5×2 @~70-75%

For the following tempo:
5 Seconds down, 3-second pause in bottom, fast up (5/3/0)

5 Round Fight

5 Rounds For Reps:
Minute 1: Max Cal. Row
Minute 2: Max Sit-ups
Minute 3: Max Box Jumps (24/20)
Minute 4: 200′ Bear Crawl (rest remainder of minute)
Minutes 5 & 6: Rest

Level 2: (20/16″)
Level 1: Box Mountain Climbers, (8″/45lb plate), 100′ light sled push

Bodyweight Intervals

10 Rounds, Every 3:00
200 Meter Run
12 Push-ups
12 Kettlebell Mason Twists (50/35)
*Rest remainder of 3:00

Level 2: (30/20), Banded Push-ups
Level 1: 100-meter run/walk, 8 Bar/Box Push-ups, Box Med Ball Mason Twists (10/6)

Wednesday For 12

12:00 AMRAP of:
10 Thrusters (95/65)
100 Meter KB/DB Farmer Carry (50/35)
30 Double Unders
*Farmer carry = 10 reps – estimate meters, if workout concludes while out on carry

Level 2: (75/55), (30/20), 30s DU attempts
Level 1: (45/35), (25/15), single Unders OR 15 plate speed steps

Buy-in & Then The Fun Begins

With 18:00 On The Clock:
1 Mile Run Buy-in

Then AMRAP w/Remaining Time Of:
15 Sit-ups
8 Chest-to-Bar Pull-ups
30 Double Unders

Level 2: Chin-over-bar Pull-ups, 30s double under attempts
Level 1: 800 Meter Run/Walk, Banded Pull-ups, Single Unders OR 15 plate speed steps

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