Skills (10min)

Pull ups
Kipping pull ups
Butterfly pull ups
Bar muscle ups
Ring muscle ups

METCON (18min)

3 rounds for reps:

1min cals row
1min handstand push ups
1min dumbell snatch 50/35
1min pistols (alternating)
1min ring muscle ups

1min rest between rounds

Maintenance/Mobility (5-10min)

Lite/Beginners

3 rounds for reps:

1min cals row
1min push ups
1min dumbell snatch 35/20
1min squats
1min pull ups/ring rows

1min rest between rounds

Weightlifting W5D1 (deload week)

“Never underestimate the power of a deload week”
Unknown

Enjoy a good session without over doing it. Keep it well below your maxes. Have fun, focus on form, technique, work on weaknesses, improve mobility

Clean and jerk
5×2+1
Clean pulls 90% of 1RM
3×3
Back squats
5×3

Accessory work

50 PVC pipe narrow grip overhead squats

*Bring your hands tighter than your regular overhead squat or snatch width

Pendlay rows
3×10
Dumbell shoulder press
3×10

Core

25 strict knees to elbows

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