Block 1 Strength

a) 

Deadlift
3×5
rest 3 mins between sets

b) 

1 mile Run
30 Snatches 135/95lbs
30 Jerks 185/125lbs
30 Power cleans 225/155lbs
30 muscle ups
1 mile run

Block 2 Weightlifting 

a) 

5x 3 thruster
from a rack
build to a challenging triple

Block 4 Conditioning 

a) 

Airdyne
30 Rounds 15sec On 45sec Off

Block 5 Strongman/Bodybuilding 

a) 

2×200′ Yolk carry

3×15 Lat Pull downs
3×15 Single arm Standing Tricps Extensions
3×10 Bottoms up KB Press

Block 1 Strength

a) 

Week 1
push/Pull 4x emom

12 min EMOM
3-5 strict chest to bar
6-8 DB Zpress

15 min
8-10 kipping chest to bar pullups
6-8 Strict HSPU
8 burpee box jump over

12 min emom
12/arm single arm banded lat pull down
12 double DB bent over row
15 banded tricep press down

Block 2 Weightlifting 

a) 

5x10RM Front Rack Reverse Stepping Lunge

Block 4 Gymnastics

a) 

Day 2
10 min EMOM
1-3 strict def. HSPU
2″-4″

total reps: 30

Block 1 Stregnth

a) 

GYMNASTICS STRENGTH
option 1
15 min emom
1-2 Strict muscle ups
7 False Grip Pullup
12 alternating strict toes to bar

no I dont expect you to get as high as this kid cause he is a beast

option 2
15min EMOM
7 false grip ring rows
8-10 ring transitions on a band (thinner band then last week)
4 swings on rings (ideally with false grip) Try to get a big kip without bending the arms or hips

12 alternating strict toes to bar

b) 

Teams of 2 Total reps and Cals accumulated
3 rounds @ 95% intensity
45 sec Max burpees
rest 1:30
45 sec Max Power Snatches 95/65lbs
rest 1:30
45 sec Max cal Row/Airdyne
rest 1:30

Block 2 Weightlifting 

a) 

BB Cycling light clean and jerk
EMOM 10 mins
5 squat clean + jerk 135/95lbs
8 burpee box jumps 24/20

EMOM 10 min
5 squat clean 155/105
8 box jumps 30/24″

Block 4 Conditioning

a) 

Airdyne Cycle
Test Day
10min Max Cal Test

Block 1 Strength

a) 

Backsquat squat
in 7 mins build to a 5RM

then
E2MOM
3×5 @90% of Todays 5RM

remember your weights!

b) 

400m Run
10 Rounds
8 Front Squats
8 Chest to bar pullups
400m Run
16min cap

Block 2 Weightlifting

a) 

BB Cycling heavy snatch
5 reps @ 65%
4 reps @ 70%
3 @ 75%
2 @ 80%
3 @ 75%
4 @ 70%
5 @ 65%

Block 3 Gymnastics

a) 

Day 1
every 20 sec for 8 mins
1-2 strict HSPU

total reps: 48