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If we require warning labels on toxic or dangerous products like tobacco, why don’t we hold sugar-loaded beverages to the same standard?

 

A. 4 Sets of:

A1. 7/13 Front Squat/Back Squat @ 65% (of max FS), rest 1:00

A2. ME Strict Pull Ups (1st Set - Supinated, 2nd Set - Pronated, 3rd Set - Strongest mixed grip, 4th Set - weakest mixed grip), rest 1:00

Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

 

B. 5:00min AMRAP of:

15 KBS 24/16kg

10 Burpees

5 TTB

 

18.30 Gymnastics:

A. Kipping Muscle up progressions

B. 5 Sets for quality of:

A1. 3-5 Kipping MU (Progressions)

A2. 10 Hollow rocks with PVC

A3. 10 Arch rocks with PVC

 

19.30 Weightlifting 

A. Hang power clean + thruster

A.1 Establish a daily max in the complex.

A.2 Do five additional sets at 90%.

A.3 10-1 at 50% of the heaviest complex. Five bar facing burpees over the bar every time you drop the bar to the ground.

 

B. Bench press

B.1 Pick a light, medium and heavy weight (40, 60, 80 for example) and do five reps at each weight to complete one round. Do five rounds in total.