-10mins to prep and get sorted-

A) EMOM 25mins:

Min1- T2b + Hr press ups L1=5+5 – L2=7+7 – L3=10+10

Min2- 5 Hang cleans + 3 Front squats + 5 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg – L4=52/35kg

Min3- Cal row L1=12/8 – L2=16/12 – L3=20/16

Min4- Ring dips + 5 Power snacthes L1=4 – L2=8 – L3=12

Min5- Rest

 

B) 3 sets/super set:

30 Sec side plank e.s

30 Sec hollow body

10 Weighted sit ups

A) 2 Rounds:

2 Wall climbs

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

5-10 Strict pull ups or ring rows

10 Russian swings – up to 32/24kg

 

 -5mins to build-

B) EMOM 6mins:

3 TNG power snatch

 

 -1min rest-

 

C) EMOM 6mins:

2 TNG squat snatch

 

D) For time:

50 Pull ups

50 Wall balls

35 Overhead squats @L1=25/15kg – L2=35/25kg – L3=43/30kg

35 Lateral hops

20 Bar facing burpees

20 Alt pistols

 -15min cap-

A) 3 Rounds for time:

200m Run

15 Kb swings – up to 32/24kg

3 Wall climbs

 

B) 5mins to find:

2Rm Strict press

 

 -straight into-

 

C) 5mins to find:

2RM Push press

 

D) 3 Rounds for time:

50 Double unders

10 Single kb front squat (right arm) – up to 24/16kg

10 Hr press ups

10 Single kb front squat (left arm)

25/20 Cal row

A) Back squats:

1×18 – 1×13 – 1×8

(less reps than last week/aim for going a little heavier)

 -15min cap-

 

B) 12min AMRAP:

15 T2b

5 Burpee high box jump overs

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

5 Burpee high box jump overs

10 Deadlifts

 

@12min mark

 

C) 6mins to find:

1 RM Power clean

A) 10mins to build to a heavy:

6 rep deadlift

 

B) 3 Rounds for time (21min cap):

200m Run

15 Pull ups

20 Wall balls

500/400m Row

15 Deadlifts@L1=43/30kg – L2=61/43kg – L3=84/61kg – L4=101/70kg

10 Ring dips

 -If you finish before the 21 min cap, complete Max amount of burpees to target in time remaining-

A) 2 Rounds:

300/250m Row

5 Muscle snatch – up to 30/20kg

5 Hang power snatch

5 Overhead squats

Max chin over bar hold

 

B) Power snatch + full snatch:

2x 3+2

3x 1+2

 -15min cap-

 

C) 7min AMRAP:

35 Double unders

7 Power snatches @L1=25/15kg – L2=30/20kg – L3=35/25kg

 

 -rest 3mins-

 

D) 7min AMRAP:

7 Overhead squats

1-2-3-4 etc Bar facing burpees

A) 3 Rounds (not for time):

3 TGU e.a

20 Hollow body rocks

2 Rope climbs

 

B) 2x Through:

4min AMRAP-

20/17 Cal row

15 T2b

10 Burpee box jump overs

Max wall balls in time remaining

-2min rest-

4min AMRAP-

25 Kb swings – up to 24/16kg

15 Pull ups

10 Burpees to target

Max wall balls in time remaining

 -4min rest-

A) Power clean + Jerks:

2x 3+2

3x 2+1

(all TNG)

 -15min cap-

 

B) For time:

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

25 Hang power cleans

20 Front squats

15 Shoulder to overhead

10 Clean + jerks

5 Thrusters

-EMOM= Lateral Burpees L1=2 – L2=3 – L3=4-

(start with burpees)

 -18min cap-

 

C) Tabata:

Sit ups

-hollow body during the 10 sec “rest”-

A) Back squats:

1×20 – 1×15 – 1×10

(all as heavy as possible)

-15min cap-

 

B) For time:

600m Run (scale to 400m)

30 Single kb hang clean + jerks – up to 24/16kg

15 Ring dips

400m Run (scale to 200m)

30 Single kb front rack alt lunges

15 Hspu

200m Run

30 Single kb hang squat cleans

15 C2b

-5mins to build deadlift-

A) EMOM 16mins:

Min1- 5 Double kb front squats + 6 double kb front rack alt lunges – up to 32/24kg

Min2- Ring dips+ Pull ups L1=3+5 – L2=7+8 – L3=10+10

Min3- 4 Deadlifts – climbing

Min4- Rest

 

B) For time:

3 Rounds-

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

30 Wall balls

20 Plate ground to overhead – up to 20/15kg

 -Into-

3 Rounds-

200m Run

15 Plate thrusters

5 Burpee to plate