Monday

Part A
EMOM 12:00
Min 1, 3, 5...) 10 - 20 Parallette Shoot Through (rear touch only)
Min 2, 4, 6...) 3 - 8 UB Bar Muscle Up
* If you cannot BMU yet complete UB Pull Ups or C2B Pull Ups

Part B
Accumulate
100m Seal Walk
- Every Time you Break -
20 GHD Sit Up
* Only complete if you are NOT following the Athlete Program

Part C
3 RFT
10 Strict Ring Dip
50 Double Under
10 Strict HSPU
50 Double Under

Tuesday

Wednesday

Part A
5 REFR
0:30 - 1:00 Hollow Hold
2 Wall Walk + 2 - 5 Wall Facing Strict HSPU + ME HS Walk (off the wall)
1:30 Rest
* If you cannot HSPU you can use up to 2x Ab Mats
* If you cannot HS Walk yet complete ME Wall Facing Shoulder Taps then spend 5:00 practicing your HS Walking
* You will be HS Walking off the Wall after your HSPU
* Only complete if you are NOT following the Athlete Program

Part B
AMQRAP 8:00
3 Skin the Cat
10 Alt Weighted Pistol @ moderate
10 Dynamic Front Lever
20 Whale Tail
* Adjust the Front Lever (by bending the legs) as needed so you're able to complete 10 reps UB
* Keep things slow, rest as needed and ensure you're completing all movements for QUALITY not for time

Part C
AMRAP 7:00
10 Alt Pistol
10 Box Jump @ 24/30"
* All legs, focus on the Box Jumps

Thursday

Friday

Part A
E3M for 15:00 (3 Sets)
10 Strict Pull Up
30/20 Push Up
* Adjust rep schemes so you've got roughly 1:1 work, rest ratios
* Use a band if you cannot complete more than 5 Pull Ups UB
* Only complete if you are NOT following the Athlete Program

Part B
4 RFQ
0:20 - 1:00 Parallette L-Sit/Tuck Hold
20m Reverse Seal Walk
1:00 Rest
* Focus on quality movement

Part C
2:00 On 1:00 Off for 12:00
15 T2B
15 C2B Pull Up
ME Double Under
* Aim for large sets of C2B and UB DU

Saturday

Part A
'Death By'
Ring Muscle Up
* In minute 1 complete 1 RMU, in minute 2 complete 2 etc until you can no longer complete the reps within the minute - reps do not need to be UB
* If you cannot complete RMU yet do 'Death By' Kipping Ring Pull Up and spend 10:00 practicing RMU Progressions afterwards

Part B
Accumulate in any order
3:00 Ring Prone Hold
3:00 HS Hold
3:00 Active Hang
* Rest as needed
* Only complete if you are NOT following the Athlete Program

Part C
1 RFT
75 HSPU
- Every time you Break -
30 Air Squat
* Aim for large sets to do as few sets of Air Squats as possible.
* If your max set of HSPu is less than 10 complete 50 for time, not 75