A) Level 2&3

E3M x 2 sets of each:

Station 1: 3 minutes of rope climb skill practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2: 3 minutes of handstand walk practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3: 3 minutes of ring muscle-up skill practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

 

Level 1:

Every 90 seconds x 3 sets of each:

Station 1: strict pull-ups x 6-8 reps @ 21X0

Station 2: supine ring rows x 8 reps @ 2111

Station 3: handstand hold x 45-60 second

Station 4: L-Sit (or L-sit progression) x 45 seconds (accumulated)

 

1. B) 2 rounds for reps

– 2 minutes of rowing for calories

– 2 minutes of 6 alternating DB snatches + 6 overhead walking lunges – 3/side (50/35)

– 2 minutes of rowing for calories

– 2 minutes of ring dips

A) E3MOM x 6 sets – back squat

Set 1: 3 @ RPE 10

Sets 2-6: 3 @ 88-90% of set 1

 

B) Three rounds for time of:

– 400m run

– 10 hang squat cleans (115/75)

– 15 pull-ups

A) E3MOM x 6 sets – bench press

Set 1: 3 @ RPE 10

Sets 2-6: 3 @ 86%

Alternate after each set (3 each) –

Station 1: 3 weighted/negative pull-ups

Station 2: 10 L-seated band rows w/ pause

 

B) 3 sets for quality:

– BB Zercher carry down and back (heavy)

– 16 DB walking lunges + 16 DB death march

– 8/side TGUP sit-ups

 

C) 3 sets:

– 12-15/side seated DB thinker curls

– max close grip push-ups (2 RIR)

 

A) EMOM x 5 sets:

– clean & jerk @ 55-75%

*Pause 1 count in jerk receiving position

+

E2MOM x 5 sets:

– clean and jerk @ 80-90+%

 

B) Every 90 sec x 4-6 sets

1: 300m run

2: 5 hang power snatches (95/65) + 7 box jumps (24/20”) + 9 burpees over the bar

 

*Scale run to 200m if needed.

*RX+ use 115/75.

A) E2M x 6 sets

– 2 deadlifts @ 86-90%

 

B) For time:

– 30/24 cal row

– 30 deadlifts (225/155, 185/125, 155/105, 135/95)

– 30/24 cal row

– 30 toes to bar

– 30/24 cal row

*Deadlifts should be at a weight where there are only 2-3 breaks max with perfect form.

 

C) 3 sets:

– 16 elevated banded psoas marches

– 16 face pulls

 

A) Every 8 minutes x 4-5 sets:

– 400m run

– 16 push press (95/65)

– 16 alternating DB snatches (50/35ish)

– 16 box jump overs (24/20”)

– 16 wallballs (20/14)

*Switch order every set but keep times the same.

*If needed scale reps to 12s.

 

B) 3 sets:

– 12-15 DB lat pull-overs

– 12-15/side glute wall slides

A) E3MOM x 5 sets:

– 5 vertical press @ RPE 7-8

– 6-8 horizontal ring rows w/ pause

 

B) Five rounds for time of:

– 40 double unders

– 20/15 push-ups

– 10/7 strict pull-ups

*Keep movements crisp. Break up when needed.

 

C) 3 sets:

– 20 BB curls

– 20 tricep band push-downs

A) E3MOM x 6 sets – back squat

– 3 reps @ 88%

 

B) 3 sets:

– double overhead KB carry

– bent over hand over hand sled drag

– 30 sec/side split stance pallof presses

 

C) For quality

– 20 Turkish get-ups (10/side)

*Heavy, even pace

– 400m suitcase carry with same KB (switch arms every 100m)

 

D) Optional: June Challenge