A) 3 sets/super set:

5 Strict press

5 Bench press

5 Strict ring dips (weighted if possible or bands if needed)

 -10min cap-

 

B) 3 sets/super set:

8 Pendlay rows

8 deadlifts

Max strict pull ups (scale to bands or 4-5 negatives)

 -10min cap-

 

C) 20min AMRAP:

15 Hspu

20 Kb swings – up to 24/16kg

15 Pull ups

30/25 Cal row

15 Hr press ups (or sit ups if scaled hspu to press up above)

40 Double unders

A) 2 Rounds:

2 TGU e.a

Max hanging leg raises

3 Muscle snatch – up to 30/20kg

5 Tempo overhead squats

300/250m Row

 -10min cap-

 

B) 10mins to find heaviest complex:

2 Power snatch + 1 hang squat snatch

 

C) 7min Ladder:

5 C2b

1 Hang squat snatch @85-90% of above

5 C2b

2 Hang squat snatch

5 C2b

3 Hang squat snatch

5 C2b

4 Hang squat snatch

etc….

 

D) 3×500/400m row

rest 1:1 (rest same amount of time it takes to row)

A) Overhead squats:

1×8

1×6

2×4

 -15min cap-

 

B) 12min cut off:

Buy in- 400m Single kb suit case carry – up to 24/16kg

AMRAP in time remaining

6 Burpee box jump overs

6 Single kb hang snatch (right arm) – up to 24/16kg

3 Wall climbs

6 Single kb hang snatch (left arm)

 

C) EMOM 9 mins:

Min1- 40 sec max Hspu

Min2- 40 sec max alt pistols

Min3- 40 sec max Double unders

 -5min to build-

A) EMOM 7mins:

2 Squat clean + 1 jerk (starting @60%)

-1min rest-

EMOM 5mins:

1 Squat clean + jerk

 

B) For time:

100 Double unders

5 Hang squat clean + jerks @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/50kg

80 Wall balls

5 Hang squat clean + jerks

60/45 Cal row

5 Hang squat clean +jerks

40 Pull ups

5 Hang squat clean + jerks

20 Burpees

5 Hang squat clean + jerks

100 Double unders

A) 4 Sets/super set:

6 e.a Double kb alt lunges (1 kb overhead + 1 kb in front rack, switch after 6 reps)

4 Push press (from floor)

 

B) EMOM 24mins:

Min1 – 15 Kb swings – up to 32/24kg

Min2- Max burpee box jumps

Min3- 15 C2b (scale to pull ups)

Min4 – Rest

Min5 – 15 Shoulder to overhead @L1=30/20kg – L2=45/30kg – L3=61/43kg

Min6 – Max cal row

Min7 – 15 T2b

Min8 – Rest

A) 3 Rounds:

60 sec hollow body

5 Bench press

10m Sled or plate push (inside)

2 Rope climbs

 -20min cap-

 

B) 20min AMRAP:

200m Run

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

Kb Farmers carry (loop of car park) – up to 32/24kg

20 Pull ups

 

 

A) 2 Rounds:

30 Russian twists

10 e.a Single kb overhead alt lunges

5 Muscle snatch – up to 30/20kg

5 Snatch balance

10 Heavy russian kb swings – up to 32/24kg (focus on aggressive hips)

 

B) 5 sets of complex:

1 squat snatch + 1 overhead squat + 1 squat snatch + 1 overhead squat

 -15min cap-

 

C) For time:

“Isabel”

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

 

D) For time:

1km Row

A) 4 sets/super set:

6 Back squats

6 e.l Single RDL

6 e.a Single arm kb Z press

 

B) For time:

21 – 18 – 15 – 12 – 9

T2b

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

Air squats

 

C) EMOM 12mins:

Min1- Ring dips + max burpees in time remaining

L1=6 – L2=9 – L3=12

Min2- Cal row + max burpees in time remaining

L1=6/4 – L2=9/6 – L3=12/8

Min3- Rest

 -5mins to build-

A) Every 90 sec x8 rounds:

5 Lateral burpees + 1 Hang squat clean + 2 jerks

 

B) For time:

10 Power clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

400m Run

10 Hang squat clean + jerks

400m Run

10 Squat clean + jerks

400m Run

 -15min cap-

 

C) Tabata:

Skull crushers (on floor)

A) 4 sets/super set:

12 Back rack alt lunges (from the rack)

10 Back squats (same weight)

5 Push press (from floor)

 

B) 2mins on/1min off/x5 rounds:

Cal row L1=12/8 – L2=16/12 – L3=20/16 – L4=25/20

Max deadlifts in time remaining @L1= 60/40kg – L2=80/55kg – L3=100/70kg

 

If time

C) Alt Tabata:

Russian twists

Hollow body hold