​Beat Swing Practice

BEG
4x8 Beat Swings w/ Dead Stop

INT
Bar Complex x 4 Rounds
2x Beat Swings
2x Pull-Ups 
2x C2B
2x Pull-Ups
2x Beat Swings

ADV
2x Beat Swings
2x C2B
2x Bar MU
2x C2B
2x Beat Swings

Choose your adventure!!
​
For Time:
50 Pull Ups
1 Mile Run
1K Row
100 Russian KB Swings (32/24kg)

OR

For Time:
2 Rounds
25 Pull Ups
800m Run
500m Row
50 Russian KB Swings

Notes:
Two different paths to the same amount of work. Athlete's choice on how to break it up!

​SA Lat pulldowns 
3x15/side

Kipping HSPUs

"Diane"
21-15-9
Deadlifts (225/155)
​HSPUs

Notes:
Challenging benchmark with Higher Skill Level Gymnastics and High Barbell Volume. We say this a lot, but smooth purposeful repetitions will be your saving grace in 'Diane'. This workout will reward good movement. 
Those scaling should feel free to be creative with weight on the bar, rep schemes, and movement variations. We are looking for a Lower Body Pull and an Upper Body Push...

4 Sets
w/ DBs or plates complete 
Cuban Press x 8
Lateral + Front Raise x 8, directly into:
Lateral Hold x MAX

Notes:
Shoulders will be fatigued already, but aim to complete this all unbroken. This will help flush the shoulders out as well as act as nice accessory work to improve shoulder stability and health. 

Metcon (rounds and reps)
8min AMRAP: 
10x Alternating DB Hang Snatches (50/35)
10x Burpees over DB

REST 3 MIN

Metcon (No Measure)
8min EMOM (4 rounds)
A) 12x DB Step Ups (50/35) (24/20)
B) 15x T2B

REST 3 MIN
​
Metcon (Time)
2RFT:
10x Alternating DB Hang Snatches (50/35)
10x Burpees over DB
12x DB Step Ups 
15x T2B


Notes: 
Last two rounds will be a grind. Try to keep up your intensity the whole way through!