A) 2 Rounds:

16 Double kb front rack walking lunges

8 e.l Single leg single kb stifflegged deadlift

8 e.a Single kb bottoms up kb shoulder press

 

B) For time:

1.6km Run

5 Rounds-

20 Wall balls

10 Pull ups

(20min cap)

 

C) Tabata:

4 Rounds – Bb curls

4 Rounds – Banded tricep pushdowns

A) Deadlifts (week 3):

1x 20

3x 10

(all at same weight/5-10kg heavier than last week)

 

B) 5min AMRAP:

40 Box jump overs

20 T2b

Max kb swings in time remaining – up to 32/24kg

 -rest 2:30min-

5min AMRAP:

15 Burpee box jumps

30/22 Cal row

Max Singe kb shoulder to over head in time remaining- up to 28/20kg

 -rest 2:30min-

5min AMRAP:

400m Run

20 Hr press ups

Max goblet squats in time remaining – up to 32/24kg

 

 -If time-

C) 2 Rounds (No rest):

20 Sit ups

Max hollow body hold

A) 2 Rounds:

10 Plate overhead alt lunges – up to 20/15kg

5 e.a Kb windmills – up to 20/12kg

5 Strict pull ups or 10 ring rows

10 Plate squat jumps

 

 -5mins to build-

B) EMOM 6mins:

1 Squat snatch + 2 overhead squats

 -1min rest-

EMOM 4mins:

1 Squat snatch

 

C) 18min AMRAP:

200m Single kb suit case carry – up to 24/16kg

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

10 Burpee muscle ups (scale to  burpee c2b or pull ups)

A) Push jerk + split jerk:

4x 2+1 with 3 sec pause in catch of split jerk

 -15min cap-

 

B) 2 Rounds for time:

50 Wall balls

25 Pull ups

20 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

15 Ring dips

10 Bar facing burpees

 

 -If time-

 

C) Tabata (alt):

M-ball lying leg levers

M-ball russian twists

 -5mins to build-

A) EMOM 10mins:

Odd- T2b + burpee box jumps (high box) L1=5+2 – L2=7+3 – L3=10+4

Even – 3 Hang squat cleans (climbing)

 

B) 3 Rounds for time:

10 Hr press ups

10 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg

30 Double unders (scale to 20 lateral bar hops)

 

C) 3 Sets/super set:

4 Close grip bench press

4 Strict chin ups (weighted if possible/scale to negative chin ups)

A) 3 Sets/super set:

6-8 e.a single kb Z press

10 e.a Single kb row

 -10min cap-

 

B) 3 Sets/super set:

20 Hollow body rocks

4 Overhead squats

 -15min cap-

 

C) Every 2mins x 3 rounds:

200m Run + max kb swings in time remaining – up to 24/16kg

 -straight into-

Every 2mins x3 rounds:

20/17 Cal row + max wall balls in time remaining

A) Deadlifts:

1x 20

3x 10

(all at same weight/5-10kg heavier than last week)

 -15min cap-

 

B) 7min AMRAP:

1 TGU e.a

15 Hollow body rocks

30 Double unders

 

C) For time:

3 Rounds of – 

15 Pull ups

15 Hang power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg

15 Box jump overs

2 Rounds of – 

15 Shoulder to overhead

5 Burpee box jumps

1 Round of –

200m Run

A) 2 Rounds:

10 Burpees

5 Negative pull ups

10 e.a Single kb overhead alt lunges

5 Muscle snatch – up to 35/25kg

 

B) Squat snatch:

5x 1.1.1 with 3 sec pause at bottom of each squat

-15min cap-

 

C) 12min Cap:

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

200m Run

20 Back rack alt lunges

200m Run

20 Deadlifts

200m Run

20 T2b

Max Thrusters in time remaining

-5min to build-

A) EMOM 6mins:

3 TNG power cleans + 1 Jerk

 -1min rest-

EMOM 6mins:

1 Power clean + Jerk

 

B) 20min AMRAP:

20 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

20 Front squats

400m Run

20 Shoulder to overhead

20 T2b

40 Double unders

A) 4 sets/super set:

5 Overhead Squats

Max ring dips

 -15min cap-

 

B) For time:

21 – 15 – 9

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

Pull ups

 

C) 10min AMRAP:

12/10 Cal row

6 Burpee box jump overs

18 Wall balls