A) 10mins to build to:

5 rep TnG squat snatch

(@10min mark)

B) 5mins to build to:

2 rep TnG squat snatch

C) 13min Cap:

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

20 T2b

10 Thrusters

20 Pull ups

15 Thrusters

20 Hspu

20 Thrusters

20 Lateral burpees

Max Thrusters in time remaining

D) 2-3 rounds:

10 bent over rows

5 Strict press

A) 10mins to build to a heavy complex:

3 Squat cleans

3 Split jerks

(NO TnG)

B) 5mins to build to a heavy complex:

1 Squat clean

3 Front squats

1 Split jerk

C) 3 Rounds:

1min – 7 Thrusters @L1=35/25kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

+ Max lateral burpees in the time remaining

-30 sec rest-

1min – 7 Hang power clean + jerks

+ Max lateral burpees in time remaining

-30 sec rest-

-Rest 2mins (2:30 total)-

D) 4min Cap:

20/17 Cal Row/Bike

200m Run

Max Deadlifts in time remaining @L1=52/35kg- L2=61/43kg – L3=70/52kg – L4=84/61kg

A) 10minutes of gymnastics practise:

Using this time to focus on your kipping/T2b/Pull ups/Hspu etc without feeling too rushed as you would in a workout

B) 20min AMRAP:

20 Russian swings – up to 32/24kg

10 High box jumps

20 Cal row/bike

10 Devils press – up to 22.5/15kg

C) 1min on/30 sec rest/x2 rounds:

Weighted deadbug

Plank

A) 4 Rounds/Sets:

2 Push press

2 Push Jerks

2 Split Jerks

(all one complex)

10 e.a Single arm db/kb row

30 Russian twists

-20min cap-

B) For time:

400m Run

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

200m Run

15 Shoulder to overhead @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg

200m Run

10 Shoulder to overhead @L1=52/35kg – L2=61/43kg – L3=70/52kg – L4=84/61kg

400m Run

-15min Cap-

A) 4 sets/super set:

6 – 4 – 6 – 3 Back squats

3 Box jumps (as high as possible) or 4 broad jumps

B) For time:

2 – 4 – 6 – 8 – 10 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg

4 – 8 – 12 – 20 Box jump overs

C) Choose one option below:

1) 3 sets/super set-

6 – 8 Bb curls

12 – 15 Tricep extn (of any form) e.g banded push downs/dips/skull crushers etc

2) 3 sets/super set-

10 Turkish sit ups

30 Sec plank with rings

-5mins to build/practise-

A) EMOM 10mins:

Power snatch + Hang squat snatch + TnG squat snatch

B) For time:

21 – 15 – 9

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

T2b

-Into-

15 – 12 – 9

Overhead squats

Hspu

-Into-

12 – 9 – 6

Squat snatch

Bar muscle ups

(if scaling down to c2b or pull ups then go for same amount of reps but add in same amount of ring dips or Hand release press ups as well)

-5mins to build/practise-

A) EMOM 6mins:

3 Squat snatches

B) Every 30 sec x10 (5mins):

1 Squat snatch @weight you finished on above

C) 12min AMRAP:

50 Double unders

25 Wall balls

50 Double unders

25 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg

D) 2-3 rounds:

10 Turkish sit ups

30 Sec hollow body rock

Max L-sit hang

A) EMOM 12mins:

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

Min2- Hspu L1=10 – L2=15 – L3=20

Min3- Cal row/bike

Min4- C2b L1=9 – L2=12 – L3=15

B) 3 sets/super set:

10 – 12 Bb curls

4 – 6 Strict press

10 – 15 Box/ring dips (strict)

C) For time:

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

30 Box jumps

25 Single kb hang snatches

25 Box jump overs

20 Single kb thrusters

20 Burpee box jumps

A) 10mins to build to a heavy complex:

2 Hang power cleans

2 Push jerks

1 Hang squat clean

1 Split jerk

B) 3 Attempts to build to a heavy complex:

1 Hang power clean

1 Push jerk

1 Hang squat clean

1 Split jerk

C) 20min AMRAP:

50 Wall balls

40 Jumping lunges

30 Shoulder to overhead @L1=25/15kg – L2=35/25kg – L3=43/30kg

20 Hang cleans

10 Muscle ups (scale to either A: bar muscle ups – B: 10 C2b or pull ups with 10 ring dips or press ups)

A) 4 sets/super set:

6/6/4/4 Back squats

Max chin ups (reverse grip)

B) 3 Rounds:

40 sec Max T2b

-20 sec rest-

40 sec Max front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg

-20 sec rest-

1min Max double unders

-1min Rest-

-Rest a further 4mins after the above (5mins total)-

C) 5min AMRAP:

2 – 4 -6 – 8 etc Kb swings – up to 24/16kg

4 Lateral burpees