Workout of the day

08:00 - Warm-Up - Shoulders, Chest, Core. 08:10 - Coaching - Muscle-Up Time 08:30 - Workout 1 - AMRAP24 of: 3 Ring Muscle Up, 6 Squat Clean (80/60), 9 Bar Facing Burpee, 12 Calorie Row, 32 Double Unders - Scaling: 3-2-1 Ring Muscle Up. 08:50 - Cool Down.

1. 6 mins max GTOH then 3 mins max partner seesaw sit-ups 2. 25 mins to complete: 20 squat cleans 20 bar over Burpees 30 squat cleans 30 bar over Burpees 40 squat cleans 40 bar over Burpees 20 DB snatches 20 wall balls 30 DB snatches 30 wall balls 40 DB snatches 40 wall balls Remaining time max calories

1) Barbell Cycling 7x2 @65% of 1rm 1 Power Snatch + 1 Hang Squat Snatch 0:00, 1:30, 3:00, 4:30, 6:00, 9:00 2) 8 Min AMRAP 250 DU 60 KB Snatch ME Burpee Bar MU

1) Midline 5x15 V-sits + 45 Second Plank Rest 90 seconds between sets 2) 10 Rounds (21 min cap) 7 Handstand Push Ups 3 Squat Cleans 11/9 Cal Row

1) Back Squat 5x7 @65% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 2) 9 Min AMRAP 22m DBL DB Front Rack Lunge 9 TTB 22m DBL DB Front Rack Lunge 9 Pull Ups

1) Barbell Cycling 5x1 1 = 5 Deadlift + 3 Hang Power Clean + 1 Jerk Increase weight each set 0:00, 3:00, 6:00, 9:00, 12:00 *Start @50% of 1rm Jerk 2) 7 Min AMRAP 7 Bar Facing Burpees 3 Push Jerk @70/47.5

1) Midline Accumulate 3 minutes Hanging L-sit Rest as needed between efforts 2) "Habanero" 10 Rounds 1 min on 1 min off 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 Push Jerks ME lateral burpees over bar remainder of the time @60/42.5

08:00 - Warm-Up - Shoulders and Hips, Hands. 08:10 - Hip Action in a Muscle Up. Start with Hollow/Arch Positions on the Floor, then move onto the Bar, finally onto the Rings. If you have time coach through a Glide Kip as well, its a good way of helping to understand hip action and weight placement. Go through jumping up onto the Rings and immediately into an efficient and tight Swing. At top of the swing, initiate hips to ‘float’ them up. Aim is to achieve a horizontal body underneath the rings. 08:30 - Workout 1 - 5 Rounds For Time (12min Time Cap): 15 Chest to Bar Pull-Up, 12 Deadlift (100/70), 9 Toes to Rings - Scaling: 12-9-6/9-6-3. Scale to ensure completion within Time Cap. 08:42 - Workout 2 - AMRAP12 of: 12 V-Ups, 12 DB Box Step Over (22.5/15) 08:54 - Cool Down

1) 10 Rounds 10 Bench Press 20 Calories 2) 5 Rounds (15 min cap) 20 Hang Power Cleans 10 STOH ***IN REMAINING TIME MAX GTOH***

1) Back Squat 6x4 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 2) 12 Min AMRAP 15 Pull Ups 12 Push Ups 9 DBL DB Box Step Overs