400m Plate Run (45/25)
5 Deadlifts (315/205)
12 Ring Muscle-ups
24 Bar Muscle-ups
12 Ring Muscle-ups
5 Deadlifts
400m Plate Run
Time cap: 18 Minutes
*Inspired by CFG21 Event 2
Ideally for the run you carry a plate from your bar.
Abs if time
4 Minutes
Run/Bike/Row/Ski
Warm-up Buy-In
Set your pace
4x
:20 Back scale
:10 Rest
:20 L-Sit
:10 Rest
:20 Handstand hold
:10 Rest
:20 Front Plank
:10 Rest
:20 Child’s Pose
:10 Rest
4 Minutes
Run/Bike/Row/Ski
Cool-Down Cash-Out
Match your pace
4×8
Bicep Curls
Triceps extensions
With a partner
20 Minute AMRAP
10 Thrusters (95/65)
10 Burpees
*Partner runs 400m and is pacer, pick up where you end each transition
10 Minutes
Practice Ring Muscle-ups
From low ring transitions to stringing reps together. Don’t make this an AMRAP, wherever your deficiencies lie, spend time on drills for that specific portion of the movement.
5000m Row
*E3MOM 100 Double Unders
Time cap: 30 Minutes
Workout starts with dubs.
With a partner
20-18-16-14-12-10-8-6-4-2
Deadlift (275/185)
Bench Press (185/125)
Cleans (135/95)
– Split the work how you choose
– Multiple bars set-up for each lift allowed, where applicable
For quality: (Empty Bar)
3×3 Snatch Deadlift
3×3 Deadlift Shrug
3×3 Snatch Pull
3×3 Power Snatch (1/4 land)
3×3 Power Snatch (1/2 land)
3×3 Squat Snatch
*It’s encouraged that this is done unloaded for skill development. However, with proper technique you can progress to a light loading (<50%) across 3 the sets. The 1st set of each drill must be unloaded. Loading should be relative to each phase of the movement. You may need to take the weight down to successfully perform certain parts relative to others.
3 Rounds
30 DB snatch (50/35)
30 Toes to bar
Time Cap: 15 Minutes
Ascending in load.
Accumulate 2 Min in L-Sit
14 Minute AMRAP
10 Box Jumps (24″/20″)
10 Ring Dips
200m Run
4x
4 Turkish Get-ups (2 per side)
100m Farmer Carry (Heavy)
