Competition
A. Snatch Balance  5 sets of 3

B. Clean High Pulls at 10 kg over your max clean x 4 sets of 3

C.  For Time:
      Jerk x 20 95/135 lbs
      Toes to Bar x 35
      Run 800 meters

Rest 4 minutes.

D.  3 Rounds For Time:
      Deadlifts x 15 155/225 lbs
      Box Jumps 20/24" x 15

     
Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.
 
B. For Time:
      Jerk x 20 95/135 lbs
      Toes to Bar x 35
      Run 800 meters
     
 The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.


B. Minute 1: broad jump to precision landing x 10 reps
     Minute 2: bridge wall walks x 3
     Minute 3: rope climbs x 1-2 (Beginners should do a min of 3 reps).
     Minute 4: speed vault or step vault x 6 reps
     Rest 60 sec. 
     4 sets

I recommend you get outside for the speed vault. It will be crisp but it should be sunny and we won't have many Autumn days left. 

 Competition
A. Back Squats - Super Max Day plus doubles

B1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets

B2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets

C. Snatch
3 x 3
2 x 2
1 x 1

Rest 3 hours minimum and then, if you have time, go for a 20 min run at approx. 85% of your 800 meter run intensity.

Performance
 A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again

B1. Wall walks x 3, 3, 3; rest 100 sec. 
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.

C.  5 Rounds for Time:
     KB Swings x 20 35/55 lbs
    Toes to bar x 5
Absolutely no stopping.
 
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again

B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.


C. 5 Rounds for Time
     Push Press x 10 65/95 lbs
     Toes to Bar x 5
Absolutely no stopping.
 

Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.

A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.

A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.

A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.

A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.

A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.

B. Burpees x 30 sec AFAP
zero seconds rest
     Wall Balls x 30 sec AFAP
     Rest 90 sec
    5 sets

B.
 The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.

A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.

IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.

A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.

A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.

A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.

A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.

B1. monkey plant x 10 reps (ideally this is on a box). x 5 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum.  The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).

B2.  Advanced: vertical pushing - chest to wall hspu @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. (you are advanced if you can go to floor). If this is too easy, add height.

Intermediate: Vertical pushing chest to wall eccentrics 3-5 cluster sets, 5-10 sec eccentric with 10 sec rest between reps. x 5 sets; rest 100 sec.

Beginner: DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.

C. 3 position stationary lizards x 10 reps x 3 sets; rest 60 sec. 

Competition
A.
Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP)
Min 2: handwalking or 10 heel or toe pulls x 5 sets
5 sets

B. Modified From Invictus
Complete as many rounds and reps as possible in 8 minutes of:
2/4 kipping Muscle-Ups
12 kipping Handstand Push-Ups
40 Double-Unders
When the running clock hits 15:00, complete the following…
B.
For time:
Row 2000 Meters
30 Hang Power Cleans (205/145 lbs)
60 Toes to Bar

Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B. Wall Walks  3, 3, 3; rest 100 sec. 
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

C. For Time:
2000 meter row
30 hang power cleans 205/145 lbs
30-60 toes to bar 

C.  The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B1. Wall Walks  3 sets x 3 reps
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

B2. bridge wall walks x 3 sets x 3 reps

C. Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.