A) 3 sets/super set:

12 Front rack alt lunges

6 Front squats

3 Broad jumps

B) 12min AMRAP:

24 Kb swings – up to 24/16kg

18/16 Cal row

12 Box jump overs

6 Burpee pull ups

-rest 3mins-

C) Max distance in 4mins:

Running

A) 3 Rounds:

20m Double kb waiters carry – up to 16/12kg

16 Double kb alt top to top row

30 Sec Weighted wall sit

Max L-hang

B) 30min AMRAP:

400m Run

15 Ring dips

20 Jumping lunges

40/32 Cal row

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

20 Squat jumps

A) 2 Rounds:

3 Wall climbs

10m Bear crawl with plate push

10 Double kb front rack alt lunges

10 Double kb front squats

-5mins to build-

B) Every 90 sec x 8 rounds:

6 Lateral burpees + 1 Power snatch + 2 squat snatches

C) 10min AMRAP:

20 Wall balls

15 Pull ups

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

A) EMOM 12mins:

Min1- 5 T2b + 4 pull ups + 3 c2b

Min2- 1 Heavy TGU e.a

Min3- 15 Hollow body rocks + max double unders in time remaining

B) 3 sets/super set:

10 Deadlifts

6 e.a Double kb alt top to top Z press

C) 7min AMRAP:

800m Run (including hill)

In time remaining= Max single kb hang snatch – up to 24/16kg

A) 3 Rounds for time:

Cal row L1=9/6 – L2=12/9 – L3=15/12

12 C2b

9 Burpee box jump overs

6 Double kb russian swings – up to 24/16kg

-5min to build-

B) EMOM 10mins:

3 Hang power cleans + 2 push jerks

C) 10min Handstand practise

A) 3 Sets/super set:

5 Back squats


10 e.l Static double kb lunges


Max hollow body rock (cap @ 1min)

B) EMOM 16min:

Min1- (AMRAP) 5 SDHP @L1=25/15kg – L2=30/20kg – L3=35/25kg + 2 Lateral burpees

Min2- Double under L1=25 – L2=35 – L3=35

Min3- (AMRAP) 5 Wall balls + 2 burpees

Min4- Unbroken T2b L1=6 – L2=9 – L3=12 (if you cant get unbroken then scale to knee to elbow or knee raises)

-If time-

C) Tabata:

Russian Twists

A) 3 sets/super set:

10 Close grip bench press

16 Double kb alt top to top row

B) 3 Rounds for time:

400m Run

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

20 Front rack alt lunges

50 Double unders

20 Pull ups

20 T2b

A) 4 sets/super set:

12 Deadlifts

8 Double kb shoulder to overhead

B) 4 Rounds/each for time/2min rest between rounds:

Cal row L1=20/16 – L2=25/21 – L3=30/26

25 Wall balls

20 Box jump overs

-If time-

C) 3 sets/super set:

10-15 Bb curls

10-15 Bb skull crushers

-10mins to build-

A) Every 4mins x 5 rounds:

400m Run

5 Front squats from floor – building

B) 3 Rounds:

100m Forward sled drag

Max Hspu (scale to box or hr press ups)

20 Hollow body rocks

A) 4 sets/super set:

3 Back squats

3 Seated box jumps

 -20min cap-

B) For time:

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

15 Bar facing burpees

35 Shoulder to overhead

15 Bar facing burpees

35 Front squats

15 Bar facing burpees

-If time-

C) Alt tabata:

Bb curls

Tricep push ups