| Upper Strength Superset | |
| A) Shoulder Press | |
| 1×5 65% of 1RM (RIR 4-5) | |
| 1×5 75% of 1RM (RIR 3-4) | |
| 1×5+ 85% of 1RM (RIR 2-3) | |
| B) Pull Ups OR Chin Ups | |
| 1×5, 1×6, 1×8 | |
| *Work to a very heavy, VERY CHALLENGING set of 5, with clean technique | |
| Gymnastics Focus EMOM: | |
| EMOM 20: | |
| Min 1: 3 Ring MU | |
| Min 2: 4x 100′ Shuttle Run (Down and Back = 1) | |
| Min 3: 8 SHSPU | |
| Min 4: 12/9 Cal Row | |
| Min 5: 50 Double Under | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Snatch Balance OR Overhead Squat 3x 3-5 @ 80% of Snatch 1 RM | |
| B) BB Skull Crusher 2x 6-8 | |
| C) T-Bar Row 1×5, 1×6, 1×8 (Decrease weight or Scale back as reps go up) |
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