Friday: DL (int) + Upper Gym EMOM + Mixed MAP (cycling, int)
A) DBL Overhand DL @ 11X1 tempo, 5x1 @ 80% of 1RM, rest 2-3 mins b/w sets
*use DBL OH Grip DL max for this progression.
B) 10 Min EMOM:
Min 1-5: 1-2 RMU (unbroken if you can for the 2, but no fails, so do cluster of 1.1 if needed)
Min 6-10: 1 Strict HSPU every 20s
*use deficit if able, alternatively if athlete is able to do HSPU, but not strong at them, have them do this with risers over a different modification - those who don’t have them, do hold, or negatives, or push ups if they aren’t able to get on to wall)
rest 2-3 mins
C) 10 Min EMOM:
Min 1: 2 Rope Climbs to 15'
Min 2: Unbroken Kipping HSPU AMRAP
D) 5 Unbroken Rounds @ 85-90% Effort:
10 cal AB (row if needed)
10 Hg P Sn @ 75/55lbs
10 WB @ 20/14lbs to 10/9ft