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EMOM x 12 minutes (3 rounds):
Minute 1: 45sec Bike, Row
Minute 2::15sec Crab Walk or Hold + :15sec Dead Hang
–6 Hand Release Push Ups + 3 Strict Pull Ups or Ring Rows
–4 Muscle Clean + 4 Front Squat + 4 Strict Press
SPECIFIC WARM UP 18-30minutes
Gymnastics Warm Up 1xs:
–:15sec Hollow Hold
–:15sec Arch Hold
–8 Kip Swing
–3 Kip Swing + 1-2 Ring or Bar Pull Ups
–3 Strict Ring Dip or Jumping Ring Dip
–1-2 Kneeling Muscle-Up Transition
Specific Barbell Warm Up 1x:
–4 Hang Power Clean
–4 Front Squat
–4 Push Jerk
Box Jump Specific Warm Up 1x:
–3 Box Jump @ a low height
–3 Box Jump @ workout height
Barbell Complex Build Up Sets 1x:
–1 Complex @ 35-40%
–1 Complex @ 45-50%
EMOM 15 min:
Min 1: 5 Strict Ring Muscle Up
Min 2: 4 Power Clean + 4 Front Squat + 4 Push Jerk (50-60% of power clean and jerk max)
Min 3: 5 Box Jump (high)
EMOM 15 min Scaled Version:
Min 1: 5 Ring Pull Up (assisted if needed)
Min 2: 4 Power Clean + 4 Front Squat + 4 Push Jerk (50-60% of power clean and jerk max)
Min 3: 5 Box Jump (high)
EMOM 15 min Minimal Gear Version:
Min 1: 5 Strict Ring OR Bar Muscle Up
Min 2: 5 Dumbbell Power Clean + Dumbbell Front Squat + Dumbbell Push Jerk (Use moderate load)
Min 3: 5 Box Jump (high)
EMOM 15 min Bodyweight Version:
Min 1: 8 Bench Dips + 8 Table Row or Backpack Bent Over Row
Min 2: 8 Squat Jumps + 8 Jumping Lunges
Min 3: 5 Burpee Broad Jump
2 Rounds For Quality:
–20 Russian Twist
–10 Weighted Sit Up
–10ea Standing Teapot
