Strength - 4 sets of:
- Landmine split-jerk x 5 p/s
- Overhead squat x 3-5
- 0: Ring chin-ups x 2-3 RIR / 1-5: Chin-up 20 sec. clusters x 1-2 / 5+: Pause pull-ups x 3-5
Conditioning circuit - 15-20 min EMOM of:
Row x 45 sec. at RPE 7 (1st min)
Supinating ring-row x 8-15 (2nd min)
Bike x 45 sec. at RPE 7 (3rd min)
DB Slider reverse lunges x 8 p/s (4th min)
Rest (5th min)
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s
HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)
