Monday

Part A
EMOM 10:00
Int 1 & 3) 5 L Arm Weighted OH Pistol
Int 2 & 4) 5 R Arm Weighted OH Pistol
* Load OH with a KB

Part B
5 RFT
2 Peg Board Ascent
20m HS Walk
* Aim to complete this as a Sprint

Part C
5 REFT
ME UB Paralette L-Sit
1:00 Rest
* Core conditioning
* If you cannot hold for more than 0:10 - 0:15 at a time complete a tuck hold
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
E90S for 15:00 (5 sets each)
Int 1) 3 Strict Deficit HSPU @ AHAP
Int 2) 5 Tempo Ring Dips @ 2121
* Lots of pushing today so adjust the height of the deficit or the load/band used for the Ring Dips as needed
* The focus is getting quality reps out
* If you cannot Strict HSPU yet use up to 1 Ab Mat or complete Box HSPU
* Only complete if you are NOT following the Athlete Program

Part B
Accumulate in as few sets as possible
2:00 Hanging L-Sit
2:00 Chin Over Bar Hold
2:00 Front Lever Hold
* Scale the Front Lever Hold by tucking your knees to your chest - aim to keep your torso parallel to the floor
* Only complete if you are NOT following the Athlete Program

Part C
10 RFT
3 BMU
30 Double Under
* Stay consistent - if you cannot BMU yet complete C2B Pull Ups

Thursday

Friday

Part A
1:30 on 1:30 Off for 9:00 (3 Sets)
20 Alt Pistol
Max Distance HS Walk
* Goal is Max HS Walk so move as quickly as you can through those Pistols
* Only complete if you are NOT following the Athlete Program

Part B
4 RFQ
0:10 - 0:30 False Grip Ring Hold
0:30 Rest
0:10 - 0:30 Ring Dip Hold
0:30 Rest
* Ring Conditioning - choose a Hold time that is challenging but you can maintain for all 5 rounds
* If this is easy add weight

Part C
AMRAP 12:00
5 Strict L-Sit Pull Up
10 Push Up
15 T2B
* If you cannot L-Sit Strict Pull Up complete normal Strict Pull Ups (with a Band if needed)

Saturday

Part A
EMOM 21:00
Min 1, 4, 7...) 5 - 7 Plate to Plate Broad Jump @ AFAP
Min 2, 5, 8...) 50 - 75 Double Under
Min 3, 6, 9...) 8 - 15 C2B Pull Up
* Adjust your reps if needed so you're getting roughly 15 - 20 seconds rest each interval
* Only complete if you are NOT following the Athlete Program

Part B
3 RFQ
20 UB Parallette Shoot Through (rear touch only)
20 UB Whale Tail
0:20 UB Coat Hanger
1:00 - 2:00 Rest
* The goal is to go through UB, so rest only as long as you need to hit the next round UB (but don’t rest too long)

Part C
1:00 On 1:00 Off until you reach
30 Ring Muscle Up
OR
30 Bar Muscle Up
OR
30 Ring Dips
* Choose an option which best suits your current skill level
* Only complete if you are NOT following the Athlete Program