General (0:00–8:00):
3:00 easy jump rope/skill practice.
- :30 dead hang (stretch lats/ arms)
Into:
2 Rounds:
- 10 PVC Good Mornings
- 10 Ring Rows
- 5 Goblet squats
- 5 Squat jumps (build height/ intensity each jump)
Specific (7:00–19:00):
Pull up practice:
- 5 Kip swings
- 2 kip swings + 1 pull up + 2 kip swings
- 3-5 kipping chest to bar pull ups (or regular/ banded)
- 3×3 of workout style pull up (practice and refine)
Barbell Flow x3 sets:
- 3 Clean Deadlifts
- 3 Hang Power Cleans
- 2 Power Cleans
Build to workout weight - 2 Front Squats
(20:00–30:00):
Every 1:30 x 6 Sets:
2 Power Cleans + 2 Front Squat @ moderate, building to heaviest
RXConditioning (32:00–52:00):
2 Rounds for Time (rest 3:00 between):
18 Power Cleans (155/105lb.)
72 Double Unders
24 Chest-to-Bar Pull-Ups
Goal: 3:30–5:30/round
Score = total working time (sum of 2 sets)
Intermediate: 95/65, 36 Double unders or 72 single unders, regular kipping pull up or banded C2B
Baseline: 65/45, banded pull up or ring row/ inverted row (no jumping pull up today due to jumping in DU), 50 single unders or plate hops.
Suggested reps baseline: 12/50/18
(52:00–60:00):
Finisher pump:
2 Rounds: (Rest as needed)
- :30 max alternating V-Up
- 15-20 Banded Tricep Pushdowns
Refine barbell cycling and gymnastic transitions in a high-threshold interval format.Yes, we are sprinting Crossfit style today. The goal is to look at the barbell weight as something you can cycle for touch and go reps but doesn’t have to be doable for all 18. You should be able to cycle for 10 unbroken reps when fresh and free to decide how you want to attack through the workout. Intensity level today is 10/10, how can you find any split second that you can reduce for your overall time?