HiBreed CF 60

🟢 General 2–3 min Row/Ski/Bike @ moderate pace 🟠 Specific: 2 Rounds 10 Air Squats 10 wide Lunges 5 Inchworms with Push-Up 5 Squat Jumps to Low Box 5 Strict Handstand Push-Up Prep (Pike Push-Ups or Box variation)

Seated Box Jump

8 x 1

Back Squat

1, 2, 2, 2

Double KB Front Squat

3 x 10

Strict HSPU

3 x 10

12min AMRAP @RPE 8 3 Clean & Jerk (60/40kg) 6 Bar-Facing Burpees 9 Toes-to-Bar 🎯 Intent Sustainable high-intensity effort without redlining. Smooth barbell cycling, consistent burpees, efficient kip on T2B. 💡 Strategy Clean & Jerk: Fast singles or touch-and-go if efficient. Burpees: Steady, repeatable pace — avoid spikes. T2B: Break early (5-4 or 6-3) to save grip. Take a breath during transitions. 🪜 Scaling Options Load: 40/30kg or 30/20kg. Keep moving and keep it moderate. Burpees: Step-over instead of jump. Toes-to-Bar: Knee raises or V-Ups.

🟢 General 2–3 min Ski or Row 🟠 Specific 2 Rounds 10 PVC/Empty Bar Pass-Throughs 10 Front Rack Elbow Rotations (bar or PVC) 5 Tall Muscle Cleans 5 Front Squats 10 easy Ring Row 10 Kip Swings

Clean

6 x 2

Push Press

5 x 3

Strict Pull Up

3 x 10

5 Rounds @RPE 8 15 Wall Ball 10 cal Row 2x5m DB Front Rack Lunges Rx: 2x22,5/15 🎯 Intent No all out effort Classic legs & lungs with consistent pacing Smooth Wall Balls, recover on Row. Lunges super short distance, so push through 💡 Strategy Wall Ball: Unbroken or 10/5 if needed. Don't forget to breathe. Row: 85–90% pace (no sprint). Here's the chance for actual pacing. Lunges: Braced core, consistent steps. 🪜 Scaling Options Wall Ball: 6–9kg / lower target. Row: 7–8 cal or 100m run substitute. Lunges: Bodyweight or reduce distance.

🟢 General 2–3 min Bike @ moderate pace 🟠 Specific 3 Rounds 10 Scap Pull-Ups or Hanging Shrugs 20s Wall Handstand Hold 10 russian KB Swings

American KB Swing

4 x 6

Deadlift

1, 2, 2, 2

Ring Muscle Up

2x14min AMRAP @RPE 7 (2min Rest) 400m Run 30 DB Snatches 15 Burpee Box Jump Over 5 Ring Muscle Ups 🎯 Intent Long aerobic intervals with controlled effort. Sustainable work across both intervals. Avoid grip blow-up with smart pacing. 💡 Strategy Run: Comfortable, conversational pace — don't burn out. DB Snatch: Unbroken or sets of 10–15 . BBJO: Smooth don't stay on the floor RMU: Break early (3-2) to manage fatigue. 🪜 Scaling Options Run: 300m or 90sec effort. DB Snatch: Lighter load or 20 reps. BBJO: Step-overs. RMU: Jumping RMU, Pull-Ups + Dips, or Low Rings.

🟢 General 2–3 min Row with long strokes 🟠 Specific 3 Rounds 10 PVC/Bar Overhead Squats 10 Hip Hinges with Bar or PVC 5 Snatch Balance 5 Muscle Snatches

Snatch

5 x 2

Front Squats

1, 2, 2, 2

Chin-Up

3 x 10

DB Strict Press

3 x 10

2 Rounds @RPE 9–10 100 Double Unders 40 Cal Row 20 Devil Press (2x22.5/15kg) 🎯 Intent Very high output, competition-style test. Push threshold while maintaining movement quality. 💡 Strategy DU: Break early if tripping, go unbroken if you're good at DUs — find rhythm. Row: Strong but sustainable ~85–95% pace. Devil Press: No "real" Rest, if you need rest short and controlled pause at the bottom, but force yourself to stand up. 🪜 Scaling Options - Scale if you can't maintain high output! DU: 150 Singles or 75 DU. Row: 30 cal. Devil Press: Lighter DBs or reduce reps to 14.

🟢 General 2–3 min easy Bike or Row, steady breathing 🟠 Specific 2 Rounds 10 Alternating Lunges with Overhead Reach 15s Box Pike HS Hold 5 Kip Swings 3–5 Pull-Ups or Ring Rows 5 Push-Ups or Handstand Push-Ups

Hang Power Clean

5 x 2

Handstand Walk

6min AMRAP x 4 (1min Rest) Buy-In: 20 Bar-Facing Burpees Then AMRAP: 6 Power Snatches 6 Overhead Squats 12 Toes-to-Bar Rx: 50/35kg 🎯 Intent Front-loaded fatigue with consistent pacing in AMRAP. Grip and core endurance. Smooth barbell cycling under fatigue. 💡 Strategy Burpees: Steady, avoid spiking HR too high. Snatches: Try to go unbroken or in 2 Sets - no Singles OHS: Aim unbroken, stay tight and balanced. T2B: Manage grip (6-6 or 4-4-4). 🪜 Scaling Options Weight: scale to manage the strategy Burpees: Step-over option. OHS: Front Squats or reduce reps. T2B: Knee Raises or V-Ups.