Tuesday, May 12


10 burpees

10 wide grip push-ups

5 kipping pull-ups

10 burpees

10 narrow grip push-ups

5 chest to bar pull-ups

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat


10 ring dips – try to do at least 5 strict

Burgener warm-up clean grip

Oly Lift Technique and Wendler:

2 position clean (1x floor + 1x mid-thigh) – 5 sets x 2 reps x every 90 seconds. Work up to a max for the day.


Bench Press 3×70%, 3×80%, 3×90%



10-9-8-7-6-5-4-3-2-1 reps for time of:

Chest to bar pull-ups

Ring Dips

Handstand push-ups


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