Warm-Up:
2 Sets or 8:00 minutes
10/7 Calorie Echo Bike
6 Inchworm to Hollow Body
12 Alternating V-Ups
10/10 Single Leg Glute Bridges
:15 Hollow Hold

Gymnastics + Weightlifting
10:00 minute EMOM
minute 1: Bar Muscle-Up Drill **see below, pick one or two
minute 2: 1 Squat Clean + 3 Front Squats
Building from 70% of Squat Clean to Heavy for the Day

Bar Muscle-Up Drills + Progressions
1) 8-10 Bar Kip Swings, building height with each kip swing
2) 2-3 Toenail Spot Bar Muscle-Up
3) 2-3 Bar Muscle-Up Hip Pop Swing
4) 1-2 Banded Hip to Bar Drill
5) 1-2 Banded Bar Muscle-Ups , Light to moderate band
Other Gymnastics Drills + Skills , Newer Athletes
1) Hollow Rocks + Arch Rocks
2) Hollow Rock to Hip Extension
3) Scapular Pull-Ups
4) Active + Passive Hangs
5) Banded Hollow Body Pull-Over

Wod
4 Sets, For Max Reps
3:00 minute AMRAP
10 Bar Muscle-Ups
10 Front Squats, 185/125lb, (84/57kg)
-Max Calorie Echo Bike
1:30 Rest Between Rounds
Score: Total Echo Calories

Primary Objective: Complete the Bar Muscle-Ups and Front Squats in under 2:00 minutes
Secondary Objective: Increase calories on each and every set.
Stimulus: Gymnastics Conditioning + Quad Pump / V02 Max

Athlete Notes + Workout Strategy: We are looking to keep the Bar Muscle-Ups to a quick couple sets of either 6-4, or 5-5
with the possibility of moving to 3-3-2 on the Bar before hitting a Sq or uat Clean into 10
unbroken Front Squats. The goal here is to manage the transitions to be able to hit the
10 Bar Muscle-Ups + 10 Front Squats in under 1:30 to allow for about 1:30 on the Bike
to finish each set. Knowing that we have 1:30 on the bike will tell you that this is a
submaximal effort on the bike and ideally we are looking to increase pace across all 4
sets.

Today, we have several scaling options available to accommodate different skill levels: banded bar
muscle-ups, box bar muscle-ups, low bar banded bar muscle-ups, or burpee pull-ups. Each of these
variations is designed to help you develop the necessary skills and strength for a full bar muscle-up

Teams of 2
Wod 1
`12 Minutues
24 Wall Balls
24 Burpees
24 DB sntachtes

Wod 2
9 minutes
5 STOH 185/125lb, 135/95lb, 95/65 
10 Ring Row/ Pull Ups /BMU
10 STOH 
10 Ring Row/ Pull Ups /BMU 
15 STOH 
10 Ring Row/ Pull Ups /BMU 
20 STOH  
10 Ring Rows/ Pull Ups/ BMU 

Keep increasing the shoulder to oh by 5

Wod 3
Row 50 cals
10 sand bags over your box to partner
Row 40 Cals
10 sanbags over your box to partner
row 30 cals
10 sandbags
row 20
10 sandbags
row 10
10 Sandbags

9 minute cap

2 Sets, For Quality
1:00 minute Cardio Choice
10 Deep Lunge Mountain Climbers
10 Kettlebell Taters
:30 second KB Dead-Bug
10 Alternating Bird-Dog w/ Pause at Extension

Weightlifting
Deadlift
Every 3:00 minutes, 5 Sets
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
1 x 2 @ 90%
Percentage is based on your 1-rep max Deadlift

Wod
Squat Clean “Elizabeth”
“Elizabeth”
For Time:
21-15-9
Squat Cleans 135/95lb, (61/43kg)
Ring Dips

Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Complete the workout in sub 10:00 minutes
Secondary Objective: Keep the Squat Clean reps to under 5 seconds per rep. This would
mean that we are completing the round of 21 reps in under 1:45. This will keep us
progressing and in the time domain we are looking for.

Warm up on board

This is a workout where you figure out what numbers to use on the first round. Lowering the cals on both machines and lowering (or removing) the weight on the box stop overs will be what most of us are doing.

40:00 minute EMOM
Minute 1: 13/10 Calorie Row
Minute 2: 10 single Dumbbell Box Step-Overs 24/20’’, 50/35lb,
Minute 3: 13/10 Calorie Echo Bike
Minute 4: 25 ft Handstand Walk OR 2-3 wall walks OR 10-15 push ups (something that takes roughly 20 seconds or less

2-3 Sets, For Quality
200m Run or 1:00 minute Machine Choice
5/5 Kettlebell Halos
5/5 Single Arm Bottom Up Kettlebell Press
7 Inchworm Push-Ups
9/9 Single Kettlebell Front Rack Contralateral Step-Up

Strength
Push Press
Every 2:00 minutes, 6 Sets
Set 1: 3 Reps
Set 2: 10 Reps
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps

Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the
second set to around 60% and complete 10 reps. We will continue this for 3 waves of
this style loading pattern, with the option to increase weight on each wave.
Big points of focus today are to keep a vertical dip and drive, while keeping the barbell
high on the chest and close to the body as we drive overhead in a vertical pressing
pattern. Finish directly over midline and create a strong stable locked out position.

Every 2:00 minutes, Until Failure (10 round/20 minute cap, read details below)
200m Run
3* Burpee Box Jump Overs 24/20”
*Increase Burpee Box Jump Overs by 2 reps each round
Goal : 5-7 Rounds
10 round cap

Primary Objective: Achieve 6+ Rounds
Secondary Objective: Keep each run in under 1:00 minute to complete
*IF THE CLOCK CATCHES YOU and you would like to keep going until the 20 minute mark, just take 2 minutes off, 3 or 6 buprees off) and start another round.