A) Overhead squats:

Option 1- 4×4

Option 2- 4×10

B) For time:

400m Run

25 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg

400/350m Row

25 Overhead squats

200m Run

20 Thrusters

200/170m Row

20 Overhead squats

400m Run

15 Thrusters

400/350m Row

15 Overhead squats

A) 4 sets/super set:

5 Strict press

16 Double kb front rack walking lunges

-15min cap-

B) 10min AMRAP:

2 – 4 – 6 – 8 etc Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg

10 T2b

30 Double unders

C) 5 Rounds for time:

10 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg

20 Air squats

-5mins to build-

A) Every 4mins x5 rounds:

400m Run

8 Front squats (from floor)

B) 15min AMRAP:

50 Wall balls

40 SDHP @L1=25/15kg – L2=30/20kg – L3=35/25kg

30 Push press

20 Lateral burpees

10 Hspu

A) 2 Rounds:

16 Double kb Alt top to top row

Max Handstand walk (scale to sideways handstand walk on wall or 3 wall climbs)

20 Double kb front rack walking lunges

B) 2 Rounds for time:

18/15 Cal row

15 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg

12 C2b

-Rest 5mins-

2 Rounds for time:

15 Hang cleans

12 HSPU

200m Run

(push the pace on both of these pieces, they will go fast)

C) 3 sets/super set:

60 Sec wall sit (weighted if able)

5 Push press

A) 3 sets/super set:

20 Hollow body rocks or 30 sec hold

5 Overhead squats

-15min cap-

-5mins to build-

B) Every 2mins x6 rounds:

10 T2b

8 Lateral burpees

2 Squat snatches

C) 7min AMRAP:

50 Double unders

10 SDHP @L1=30/20kg – L2=43/30kg – L3=52/35kg

A) EMOM 5mins:

Wall balls @L1=14 – L2=17 – L3=20

-2mins rest-

EMOM 5mins:

Cal row/Bike @L1=14/11 – L2=17/14 – L3=20/17

-2mins rest-

EMOM 5mins:

8 Clean + jerk @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

B) 3 sets/super set:

3 Bench press

6 Clapping press ups

A) 3 sets/super set:

10 Bb curls

6 Strict press

10 Goblet squat jumps (jump as high as you possible can)

-15min cap-

-5mins to build-

B) EMOM 15mins:

Min1- Pull ups L1=12 – L2=15 – L3=18

Min2- Cal row/Bike L1=12/9 – L2=15/12 – L3=18/15

Min3- 3 Hang power cleans + 3 Jerks

C) Alt Tabata:

Commando press ups

Hollow body rock/hold

A) 4 Sets/super set:

5 Tempo back squats

5 Back squats (normal) @ same weight as above (no re-racking)

B) 20min AMRAP:

Buy in- 30 Wall balls + 400m hill run

-AMRAP in time remaining-

12 Front rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg

10 Shoulder to overhead

8 Front squats

6 Burpee box jumps

4 Muscle ups (scale to bar muscle ups/c2b with ring dips/pull ups with hr press ups)

A) 15min AMRAP:

12/9 Cal row/Bike

2 Rope climbs

6 e.a Single kb shoulder to overhead (heavy/climbing)

-5mins to build-

B) EMOM x6 mins:

Power snatch + overhead squat + Squat snatch + overhead squat

(TNG or drop + reset)

-straight into-

EMOM x4mins:

Power snatch + squat snatch

(TNG or drop + reset)

C) 7min AMRAP:

40 Kb swings – up to 24/16kg

30 Pull ups

20 T2b

Max Overhead squats in time ramaining @L1=30/20kg – L2=43/30kg – L3=52/35kg

A) For time (30min cap):

Buy in- 1km run

4 rounds-

12 Thrusters @L1=25/15kg – L2=30/20kg – L3=43/30kg

8 Lateral burpees

6 Bar muscle ups (scale to c2b or pull ups with ring dips or hr press ups)

Buy out- 1km run

B) 3 sets/super set:

10 Bb curls

12 Skull crushers