Todd Nief

A. E90s for 6 sets:

4 high hang muscle snatches

•Torso stays upright on high hang snatches.

B. EMOM 15:

1st: 8 touch-and-go double overhand deadlifts (tough)

2nd: 12 double DB RDLs

3rd: 20-30s/side single-leg glute bridges 

•Deadlift weight should be tough – not “heavy.”

A. E90s for 6 sets:

2 high hang muscle snatches + 2 high hang snatches

•Prioritize speed and position under the barbell.

•Pause briefly in receiving position on high hang snatches.

A. E3min for 3 rounds:

4-6 strict hanging leg raises

4-6 kipping hanging leg raises

10 ball slams

•Shoot to keep hanging leg raise complex unbroken.

•Adjust reps and height of movement to keep this consistent but challenging.

B. 6 min AMRAP:

2-4-6-8…push-ups, hand-release

5-10-15…bike/row calories

+

(Rest 3 min)

+

6 min AMRAP:

1-2-3-4…wall climbs

5-10-15…bike/row calories

•Modify push-ups so that they are tough but doable with good positions.

A. E3min for 3 rounds:

4-8 kipping toes-through-rings

4-6 kipping ring pull-ups

2-4 kipping ring muscle-ups

•Shoot to keep the complex unbroken. Adjust reps and movements as necessary.

B. 6 min AMRAP:

2-4-6-8…strict handstand push-ups

5-10-15…bike/row calories

+

(Rest 3 min)

+

6 min AMRAP:

1-2-3-4…wall climbs

5-10-15…bike/row calories

•Should be two challenging upper body pushing movements. Adjust movements accordingly.

@ 0:00–

21-15-9:

Double KB front squat (moderately tough)

Lateral burpees over the KBs

•8 minute cap.

@ 10:00–

12 min AMRAP:

10 Russian KB swings (70/53)

15 air squats

10 lateral hurdle hops

•First piece should be quick and high turnover.

•Second piece should have consistent splits per round.

@ 0:00–

21-15-9:

Overhead squats (95/65)

Lateral barbell burpees

•8 minute cap.

@ 10:00–

12 min AMRAP:

10 Russian KB swings (70/53)

15 air squats

20 double-unders

•First piece should be quick and high turnover.

•Second piece should have consistent splits per round.

A. 10 minutes kipping skill work

•If you struggle on the kip, probably best to practice with toes-to-bar.

•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.

B. 3 rounds:

1 min DB devil press (50/hand – 35/hand)

1 min rowing

-Rest 2 min

1 min DB snatches, alternating (70/50)

1 min assault bike

-Rest 2 min

•Shoot for consistent splits per round.

•DB snatch weight should be a bit heavier than you would normally use.

In teams of two, complete the following for time waterfall style:

1000m row

15 burpee box jump overs

30 ring rows

50 Russian KB swings

-Rest until both partners complete Part 1, then:

In teams of two, complete the following for time waterfall style:

60 assault bike calories

15 burpee box jump overs (24”/20”)

30 ring rows

50 Russian KB swings

•35 minute cap.

•KB swings are American (overhead)

In teams of two, complete the following for time waterfall style:

1000m row

15 burpee box jump overs (24”/20”)

30 pull-ups

60 KB swings (70/53)

-Rest until both partners complete Part 1, then:

In teams of two, complete the following for time waterfall style:

60 assault bike calories

15 burpee box jump overs (24”/20”)

30 pull-ups

60 KB swings (70/53)

•35 minute cap.

•KB swings are American (overhead)

A. Back squat

9,7,5; Building; Rest 2 min

•All working sets should be somewhat challenging, and last few reps of last set should be “tough”

•Choose weights based upon previous weeks of back squat.

B. EMOM 16:

1st: 10 DB deadlifts + 8 DB hang power cleans + 6 DB shoulder-to-overhead

2nd: 30-45s side plank, right

3rd: 10 DB deadlifts + 8 DB hang power cleans + 6 DB shoulder-to-overhead

4th: 30-45s side plank, right

•One head of DBs touches the ground on DB deadlifts.

•DT complex should be mostly unbroken. Choose weight and adjust reps based upon this.