Warm-up

Strength:

Strict Press 3×4

Rest 2min between sets

You can increase across the 3 sets

(Last week of strict press before moving to push press)

Conditioning:

Intended stimulus: Runs :40-1:00, all rounds in 2min with 1min rest, movements completed unbroken.

1-

Every 3min x 5 sets

200m Run

7 Pull-ups

5 Chest to Bar Pull-ups

3 Bar Muscle-ups

2-

Every 3min x 5 sets

200m Run

5 Pull-ups

3 Chest to Bar Pull-ups

1 Bar Muscle-up

3-

Every 3min x 5 sets

200m Run

7 Ring Rows

5 Jumping Pull-ups

3 Jumping Chest to Bar Pull-ups