Monday

Part A
EMOM 10:00
1 - 3 TnG Legless Rope Climb
* If you cannot Legless Rope Climb yet complete Regular Rope Climbs
* TnG = no more than 3 seconds on the ground before going again
* Only complete if you are NOT following the Athlete Program

Part B
Accumulate in as few sets as possible:
100m Reverse Seal Walk

Part C
AMRAP 7:00
5 Deficit HSPU @ 10cm deficit
10m HS Walk
15 Alt Pistol Squat

Tuesday

Wednesday

Part A
2:00 On 1:00 Off for 23:00 (8 Sets)
Int 1) ME Complex 1 - 3 Skin The Cat + 5 Kipping Ring Pull Up + 3 Ring Muscle Up + 5 Kipping Ring Dip
Int 2) Candlestick to Pistol Practice
Int 3) ME Complex 3 - 5 Strict Ring Pull Up + 1 - 3 Strict Ring Muscle Up + 3 - 5 Strict Ring Dip
Int 4) ME Plank Hold
* See how long you can go UB for in the Complexes - but they don't HAVE to be UB
* If you can easily hold the Plank Hold for the full 2:00 add weight
* Only complete if you are NOT following the Athlete Program

Part B
4 RFQ
20 Alt Hanging Hip Touches
20 Alt Pistol Kick Out
20 Alt HS Shoulder Tap
1:30 Rest

Part C
5 RFT
15 GHD Sit Up
50 Double Under

Thursday

Friday

Part A
E2M for 10:00
3 Wall Walk + 5 - 8 Wall Facing Strict HSPU + ME HS Walk
* Use an Ab mat or two if you need to for the Wall Facing HSPU - the priority should be maintaining a Hollow body position
* Kick off from the Wall into your HS Walk
* Only complete if you are NOT following the Athlete Program

Part B
2 RFQ
0:10 - 0:30 Hanging L-Sit
0:20 Rest
20m Seal Walk
0:20 Rest
0:10 - 0:30 Parallette L-Sit
0:20 Rest

Part C
0:30 On 0:30 Off until you reach 70
T2B
* If you can’t finish within 9:30 then you need to either scale the lever length and get it done or do RX T2B but stop at 9:30

Saturday

Part A
AMQRAP 10:00
10 Alt Weighted Pistol
5 - 8 Weighted Strict Pull Up
* Rest roughly 10 - 20 seconds between each movement
* The goal here is control and strength building
* Only complete if you are NOT following the Athlete Program

Part B
1 RFQ
50 Parallette Shoot Through
40 Hollow Body Rock
30 V-Sit Up
20 Arch Rock
10 Strict T2B

Part C
1 RFT
30 Burpee Muscle Up