Black Iron Function

1-2 sets: 10/8 Cal Bike 5 Inchworm to Spiderman Lunge 10 Bench Lat Stretch 5/side Reverse Lunge to 1-Leg RDL (Bodyweight) 5/side Dead Bug 2 sets w/ Empty Bar 5 Muscle Snatch 5 OH Squat 10 Snatch Grip Sotts Press @ light load (empty bar for most) 5 Muscle Clean 5 Front Squats

Snatch

3 x 1

1 1/4 Front Squat

4 x 4

2 Rounds 5 Clean and Jerks @ 185/125lbs 10 Burpee Box Jump Overs @ 24/20" directly Into... 2 Rounds 8 Clean and jerk 135/95 10 Burpee Box Jump Overs @ 24/20" Treat this as a heavier barbell workout that gets lighter 1/2 way through to demand a faster pace. Your 5 clean & jerks on part 1 should be challenging enough that they're singles, but not so heavy you can't pick the barbell right back up.

Seated Single Leg Extension with KB

3 x 10

Barbell Reverse Lunges

3 x 8

Single Arm Ring Row

3 x 8

1/2 Kneel Band Chop

3 x 12

1-2 sets: 75 Single Unders 10 Russian Kettlebell Swing 10/side BW Lateral Step-up 15 Band Pull-Aparts or Crossover Symmetry series 2 sets with an empty Bar 5 Muscle Clean 5 Strict Press 5 Press in Split 5 Push-ups

1. Muscle Clean + Tall Clean + Tall Jerk + Jerk Balance - 3 x 2+1+1+1 @ light-moderate load 2. Clean w/ Pause at the Knee + Clean + Jerk *All reps should be squat Build to a challenging top set then, 2 x 1 @ 90% of that load, rest 2:00

AMRAP 12 3 Ring Muscle-up 8 DB Box Stepover @ 2x50/35lbs to 24/20" 15 GHD Sit-ups 15/12 cal Air Bike Today's piece is a higher skill, slower moving metcon that will hinge on the Ring Muscle-ups and GHDs for many. Find a pace where you can maintain execution and wait to kick it up until the back half if you're feeling good. We don't often program Ring Muscle-ups in metcons here, but it's a nice way to touch on skill in a workout and we have plenty of scaling options! Scaling: Ring Muscle-ups - Scale to Bar Muscle-ups, Burpee Pull-ups, or DB Devils Press GHD Sit-up - AB mat Sit-up or V-up

Single Leg Leg Curl

3 x 10

Barbell Hip Thrust

3 x 10

Lu Raises

3 x 2

Ab Wheel

3 x 15

1-2 sets: 10/8 Cal Bike 5 Inchworm to Spiderman Lunge 10 Bench Lat Stretch 5/side Reverse Lunge to 1-Leg RDL (Bodyweight) 5/side Dead Bug 2-3 sets w/ Empty Bar / Light Load 5 Kang Squats 5 Snatch Grip RDL

Back Squat

5, 3, 1, 1, 1, 1

Sumo Deadlift

3 x 5

Barbell Front Rack Step-up

3 x 8

1-Arm DB Row

3 x 10

Tall Kneel Dual KB Racked Hold

3 x 45

1/2 Kneel MB Rotational Throw

3 x 15

6 Sets: 2:00 on, 1:00 off 12 Alt. DB Front Rack Lunge Steps @ 2x50/35lbs to 24/20" 6 Devils Press Max Wall Walks in remaining time Ideally you should have :45s each round to complete Wall Walks with. If you're finding you have less than :35s, scale your DB load or your # of Lunges and Devils press to 10 and 4 respectively.

1-2 sets: 10/8 Cal Row 5/side Spiderman Lunge + Rotation 10/side Split Stance Adductor Mob 10/side Box Handstand Shoulder Taps 6/side Dead Bug 2 Sets of: 15 Band Pull-Aparts + Pass Throughs (or crossover symmetry) 10 Russian KB Swings 5 Box Jumps w/ Step Down

Circuit Details This block is optional for those who have a desire to improve the Bar Muscle-up Skill. Choose one that you can complete with proficiency and progress as you become ready over the weeks. You should be proficient at Level 1) Alternate EMOM x 4 rounds a. Kipping Chest to Bar - 3-5 x 5-8 - (NOT a butterfly kip) b. Glide Kip on Box/bench x 2-3 Level 2) Chair Sit Drill - 3-5 x 1+1+1 - rest 5-10 seconds between reps Level 3) Kipping Bar Muscle-ups - 5 x 2-5 reps EMOM

Strict Chin Up

5 x 5

Strict Handstand Push-up

5 x 5

1/2 Kneel Landmine Press

3 x 8

T Bar Row

3 x 12

DB Bicep Curls

3 x 10

Banded Tricep Pushdown

3 x 10

EMOM 32 (8 Rounds) Min 1) 14/11 cal C2 Bike (or equivalent machine for :45s) Min 2) 10-15 Toes to Bar Min 3) 50 Double Unders Min 4) 1-2 Rope Climbs or 1 Legless Rope Climb or 8-10 Strict Pull-ups *This workout is meant to be longer and sustained while allowing us to accumulate a high volume of practice on your Toes to Bar and Rope Climb Variations. Scale minutes as needed to meet a 6-7 RPE effort that slowly builds as the workout goes on.