warm up:
complete 7 rounds of 7reps on each
bulgarian split squats
straddle toes to bar
push ups

wod:
complete 50 step ups for time
every break (any more than a 2sec stop)
you must perform
deadlift@60/40kg x 7
ring rows x 7

PHASE 1: OLY TUESWARM UP
SOTS Press
Press the bar from front or back rack while squatting
1 X 100

​ADVANCED
Hang Snatch
1 RM Hang Snatch
4 X 5 @ 65% 
1 X 5 @ 70% 
1 X 5 @ 70% 
1 X 5 @ 65% 

BEGINNER TO INTERMEDIATE
Strict Press
1 RM Strict Press
4 X 5 @ 60% 

EVERYONE
Back Squat
1 RM Back Squat
1 X 5 @ 70% 
1 X 5 @ 75% 
1 X 5 @ 75% 
1 X 5 @ 70% 

Split Jerk
1 X 3
1 X 3 @ 75% 
1 X 3 @ 80% 
1 X 3 @ 75% 

Cool Down: Complete 10 min of : 8 reps on each
Hyper Extensions
Reverse Hyper Extensions

WARM UP
Complete the following for as many rounds as possible in 10 min
Bent Arm Push Up Hold
10-15s Hold
Scap Push Ups
complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang
complete 10-15s holds

ADVANCED
Complete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups

BEGINNER TO INTERMEDIATE
Complete 4 rounds for 1 rep on pull and 5 on push
Pull Up Holds
hold the top of the pull up in retraction for 10s
Push Ups

CONDITIONING & COOL DOWN:

Advanced - complete in 15 min: Every 5 ring dips, complete 1 muscle up

Beginner to intermediate - complete in 15 min: Every 5 box dips, complete 3 muscle up transfers from ring row

Rookie - Complete in 15 min: 15s Front Support, 3 x Ring Rows

Front Support on the floor or rings for timeMuscle-Ups

Max Reps of unbroken Muscle-Ups

​Deadlift
1 RM Deadlift
1 X 1 @ 100%

Day 3
Clean - 1 X 1 @ 100%

Front Squat  1 X 1 @ 100%

Burpees X 50 (50 reps or 5 min whatever comes first)

Day 4
Split Jerk - 1 X 1 @ 100%

Overhead Squat - 1 X 1 @ 100%

Run - 100m Sprint

'Baseline'
Complete for Time: 
500m Row 
40 Squats 
30 Sit Ups 
20 Push Ups 
10 Pull Ups

BENCHMARKS

For Time:
Scoop Hold
Arch Holds
Passive Hang

Run X 500m afap

Pull-Ups to max

Push Ups to max

Handstand Hold
free standing hold. can scale to chest to wall handstand