Day 1:
5x
3 Hip to Ring Swings + 1 – 3 Ring Muscle-ups +  Ring Dip

* Focus on keeping your feet together and utilizing the momentum of your hips on your swing. Muscle-ups should feel like moderate effort and ring dip should be moderately hard, but not quite to failure. Try to keep the approximate rep scheme on all 5 sets. No more than 90-120 seconds of rest. If you do not have Ring Muscle-ups do: rip to hip swing + Ring Transition and Ring Dip or Ring 10 second hold at the top and bottom of ring dip. 

Back Squat 4×3 @75%
2 Box Jumps after each set (focus on hip drive, not height of box)

For Time:
200m Run
20 Wallball
20 Burpee
400m Run
40 Wallball
40 Burpee
800m Run


 

Day 2: 
Max Effort Freestanding HS Hold in 4×4 Area x5
Scaling: Practice freestanding kicking up, here is how to safely fall out of a handstand

“The Seven”
7RDS:
7 Handstand push-ups
135-pound Thruster, 7 reps
7 Knees to elbows
245-pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 


 

Day 3
Every 90 Seconds for 12 Minutes:

Heavy 5 Power Clean
* if you want to work on barbell cycling do TnG. If you are dropping no more than 3-5 second rest. 

5RNDS
2 Minutes to complete 50 Double Unders + Max Cal Row
1 Minute Rest, Post total calories

3x
50ft. DB Walking Lunge 50LB
10 Hanging Leg raises
1 Minute Chinese Plank (weighted)



Day 4

3RNFT
10 Ring Muscle-ups
Rest 2 Minute
100’ Handstand Walk
Rest 2 Minute

Scaling:
• 3 Ring to Hip, 3 Ring Transitions, 4 Ring Dip or Banded
• 3×10 Shoulder Taps or just several attempts at walking

20x400m
-1-2 Minute Rest
-Moderate Pacing (Froning had a little under 8 min)
-Weekly low impact engine building


Day 5
Squat 5×5 @70%
Snatch Pull + Snatch + 3 Overhead Squat x 3

*Work up to Heavy 3

Jerk Balance 5×1(foot position)
Split Jerk 3×3
Jerk Dip 5×1 (strength in dip)

Optional Conditioning:
10-15 Minutes of:
Sled Push 100m
15 Russian Swing @70/53
Sled Push 100m
15 Push-Ups


 

Day 6
Partner For total time:

One person works, one rests

Barbell Tag Team
100 Front Squat 185/133 lb
100 Bench Press 155/113 lb
100 Power Clean 135/93lb

Rest 3 Minutes

Tearing Trio
50 Bar Muscle Ups
50 Pull-ups (c2b)
50 Toes-2-Bar

Post total time