-5mins to build-

A) Every 2mins x6 rounds:

30 Double unders

8 T2b

1 Squat clean + 2 Front squats

B) 10min AMRAP:

1km Run

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

Max Hspu in time remaining

C) 3 Rounds:

30 Russian twists

20 Hollow body rocks

10 Commando press ups

A) 4 Rounds:

5 Strict pull ups (weighted if able/bands if needed)

1x unbroken kb complex below-

5 Double kb russian swings

5 Double kb snatches

5 Double kb front squats

5 Double kb clean + jerks

B) Every 2mins/x6 rounds:

200m Run

5 Shoulder to overhead – climbing

-If time-

C) 2-3 Rounds:

10 Reverse grip bent over rows

6-8 Bb curls

A) Squat snatch with pause @ knee:

4×3 (drop + reset)

B) Squat snatch with pause in catch:

4×2 (drop + reset)

-20min cap for part A+B-

C) 20min AMRAP:

200m Run

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

15 Pull ups

20/17 Cal row

10 Front squats

10 Hspu

A) 4 sets/super set:

15 Banded tricep pushdowns

10 Bench press

5 Strict press

B) 10min AMRAP:

15 T2b

10 Devils press – up to 22.5/15kg

5 Bar muscle ups

-Rest 3mins-

10min AMRAP:

15/12 Cal row

10 Burpee box jump overs

5 Double kb hang snatches – up to 24/16kg

A) Front squats + split jerks:

2x 4+2

2x 4+1

-20min cap-

B) 3 Rounds for time:

400m Run

12 C2b

21 Wall balls

C) Alt Tabata:

Russian swings – up to 32/24kg

Press ups

-5mins to build-

A) Every 2mins x6 rounds:

30 Sec max double unders + 2 squat snatches + 2 overhead squats

B) EMOM 6mins:

Min1- Max alt db snatches – up to 22.5/15kg

Min2- Hspu L1=5 – L2=10 – L3=15

-1min rest-

EMOM 6mins:

Min1- Max Overhead alt lunges @L1=25/15kg – L2=30/20kg – L3=35/25kg

Min2- T2b L1=5 – L2=10 = L3=15

C) 2-3 Rounds:

30 Sec hollow body rock

20 Piked sit ups

6 Double kb Z press

A) Back squats:

1×6 – 1×4 – 1×2 – 3×1

-20min cap-

B) For time:

30 Goblet squats – up to 24/16kg

20 Hspu

30 Kb swings

20 T2b

30 Goblet alt lunges

20 Hr press ups

30 Kb hang clean + jerks

20 Box jump overs

30 Goblet squats

20 Pull ups

-any time you put the kb down before finishing the reps for that movement= 5 burpee box jump overs-

A) 4 sets/super set:

6-10 Ring dips (weighted if able)

8 Bb curls

Max L-hang

B) For time:

20 Single kb hang clean + jerks – Left arm (up to 24/16kg)

20/17 Cal row

20 Single kb hang clean + jerks – Right arm

20/17 Cal row

18 Single kb hang squat cleans – Left arm

18/15 Cal row

18 Single kb hang squat cleans – Right arm

18/15 Cal row

16 Single kb shoulder to overhead – Left arm

16/13 Cal row

16 Single kb shoulder to overhead – Right arm

16/13 Cal row

14 Single kb front rack alt lunges – Left arm

14/11 Cal row

14 Single kb front rack alt lunges – Right arm

14/11 Cal row

12 Single kb hang snatches – Left arm

12/9 Cal row

12 Single kb hang snatches – Right arm

12/9 Cal row

-5mins-

A) Every 2mins x6 rounds:

4 Lateral burpees

Squat clean + Jerk + TNG squat clean + Front squat + Jerk

B) For time-

21 – 15 – 9

Power cleans @L1=35/25kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

Front squats

C) For time:

400m Suit case carry – up to28/20kg

-any drop or switch of hands= 15 squat jumps-

A) 4 sets/super set:

4 Overhead squats

16 Db/kb walking lunges

B) EMOM 15mins:

Min1- 15 SDHP @L1=30/20kg – L2=43/30kg – L3=52/35kg

Min2- T2b L1=6 – L2=9 – L3=12 + Max plate thrusters – up to 20/15kg

Min3- Cal row L1=9/6 – L2=12/9 – L3=15/12

C) 5min AMRAP:

600m Run

Max wall climbs in time remaining