A) 15mins to find:

1RM Deadlift

 

B) 3 Rounds for time:

15 Hspu

20 Kb swings – up to 24/16kg

25 Air squats

 

C) 10min Cap:

Buy in – 600m Run

Then AMRAP in time remaining

6 Burpee pull ups

12 Alt goblet lunges – up to 24/16kg

18 Empty bar push press

A) 3 Sets/super set:

8 Bench press

10 Bb curls

8 e.l Goblet step ups

 

B) 20min AMRAP:

15 Pull ups

15 M-ball cleans

300/250m Row

10 e.a Single kb snatches – up to 24/16kg

10 e.a Single kb shouder to overhead

40 Lateral hops

 

 -If time-

C) 2 Rounds (No rest):

30-60 sec plank

Max L-hang

-5mins to build-

A) EMOM 10mins:

2 Power cleans + 1 jerk @75%+

 

B) EMOM 12mins:

Min1- Cal row L1=12/9 – L2=15/12 – L3=18/15

Min2- T2b + 5 Hang squat cleans (t2b – L1=4 – L2=7 – L3=10) (Cleans= L1=40/20kg – L2=50/30kg – L3=60/40kg – L4=70/50kg)

Min3- High burpee box jumps L1=3 – L2=5 – L3=7

 

C) 3 Sets/super set:

15 Banded pushdowns

Max strict pull ups (scale to bands if less than 3)

A) 4 Sets/super set:

10 Back squats

20 Hollow body rocks

 

B) For time:

3 Rounds-

200m Run

20 Single kb front rack alt lunges up to 24/16kg

3 Rounds-

10 Lateral burpees

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

3 Rounds-

50 Double unders

20 Wall balls

 

C) Tabata:

Hr press ups

A) Deadlifts: (week 5 – Last week!!)

1x 20

3x 10

– All @ same weight and 5-10kg heavier than ast week –

 – 15min cap –

 

B) 7min AMRAP/rest 3mins/repeat backwards:

20 Hang power clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg

20 T2b

20 HSPU

Max Lateral burpees in time remaining

(after the 3min rest you will start with howmany burpees you got then up the list in reverse. if yougot zero burpees just start on the HSPU)

 

 -If time-

C) 2 Rounds (NO rest):

20 Hollow body leg levers with m-ball

30 Russian twists

A) 3 Sets/super set:

2 TGU e.a

30 Sec hollow body rock

10 Tempo squat jumps

 -10min cap-

 

B) 28min AMRAP:

400m Run

7 Squat snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

14 Pull ups

21 Wall balls

40/30 Cal row

A) 4 Sets/super set:

8 e.l Goblet step ups

20 Hollow body rocks

2 Split jerks

 

B) 3 Rounds for time-

30/21 Cal row

30 Wall balls

15 C2b

30 Double unders

30 Empty bar SDHP (scale to to 15 reps if you usually use an empty bar)

 

 -If time-

C) Tabta:

Bb curls

(10 sec “rest” is held at top of curl – if this fails still keep bar off floor until end of tabata)

-5mins to build-

A) Every 2mins x6 rounds:

5 Lateral burpees

Hang squat clean + TNG squat clean + Front squat

 

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

10 T2b

20 Box jump overs

Max Power cleans in time remaining @L1=43/30kg – L2=52/35kg – L3=61/43kg

 

C) 3 Sets/super set:

15 Banded tricep pushdowns

Max clapping press ups

A) 4 sets/super set:

8 Back squats

4 Strict press

 -15min cap-

 

B) For time:

21 – 18 – 15 – 12

Kb swings – up to 24/16kg

Single kb shoulder to overhead

Single kb overhead alt lunges (scale to front rack)

 

C) 3 Sets/super set:

20 Russian twists

30 sec side plank e.s

 

D) Tabata:

Wall balls

A) Deadlifts (week 4)

1x 20

3x 10

@ same weight/5-10kg heavier than last week

 -15min cap-

 

B) 20min AMRAP:

15 Burpees

15 T2b

400m Run

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