75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps
*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.
5 x 3 minute on / 1,5 minute off
5 bar muscle ups OR 10 c2b, pull-ups, ring row
10 meter hand stand walk OR 20 shoulder taps
20 air squats
30 double unders
*Try to find a pace so that you can move from one movement to another without resting much. Air squats will allow your upper body rest a little but keeps you moving. Start always where you left off after the resting period. Scale the rep schemes so that you can practice the same skills you’ve been working on for the couple of weeks.