-5min to build-

A) 4 Rounds:

300/250m Row

Max strict pull ups (use bands or go to ring rows if less than 3 reps)

3 Strict press (from floor)

-15min cap-

 

B) Alt Tabata:

Hollow body rocks

Plank

 

C) For time:

100 Double unders

20 Hang power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

10 Lateral burpees

75 Double unders

15 Hang power cleans

10 Lateral burpees

100 Double unders

10 Hang power cleans

10 Lateral burpees

A) Power snatches:

4x 1.1.1 – 1.1 – 1

(10 sec rest between reps/30 sec rest going from 3 reps to 2 reps etc)

 -15min cap-

 

B) Overhead squats:

3x 5

 -10min cap-

 

C) EMOM 12mins:

Min1- Cal row L1=12/8 – L2=16/12 – L3=20/16

Min2- 5 snatches @L1=43/25kg – L2=52/35kg – L3=61/43kg – L4=70/50kg

Min3- T2b L1=10 – L2=15 L3=20

 

A) 4 Rounds:

2 TGU e.a

4 Deficit deadlift

3 Bench press

 -20min cap-

 

B) 7min AMRAP:

10 Hspu

15 Russian swings – up to 32/24kg

 

-rest 3mins-

 

7min AMRAP:

800m Run

Into (for time remaining)

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

5 Lateral burpees

A) 4 sets/seuper set:

8 e.l Goblet step ups

5 Back squats

 -20min cap-

 

B) For time:

45 – 35 – 25 Wallballs

25 – 20 – 15 Pull ups

15 – 10 – 5 Cleans @L1= 30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

 – 5 Burpee high box jump overs each round –

A) 40min AMRAP:

40/30 Cal row

20 T2b

400m Hill run with wall ball

20 Double kb hang clean + jerks – up to 24/16kg

40 Wall balls

A) 2 Rounds:

Plate pinch carry – round car park – up to 15/10kg

Max chin over bar hold (overhand) – scale to ring row hold

10 e.a Single kb overhead alt lunges – up to 24/16kg

 

B) 10mins to find heaviest complex:

2 Squat snatches + 2 Overhead squats (drop + reset or TNG)

 

C) 4min on/2min off/x3:

20 Box jump overs

20 Pull ups

20 Front rack alt lunges @L1=25/15kg – L2=30/20kg – L3=43/30kg

Max snatches in time remaining

A) Back squats:

4x 10

-15min cap-

 

B) Deficit deadlifts:

4×5

-15min cap-

 

C) 12min AMRAP:

Double unders L1=40 – L2=55 – L3=70

Ring dips L1=9 – L2=12 – L3=15

2 TGU e.a – up to 24/16kg

 -5min to build-

A) 3 sets/super set:

30 Russian twists

2 Strict press

5 Push press (same weight as strict press + without re-racking between)

 

B) EMOM 20mins:

Min1- 15 Russian Kb swings – up to 32/24kg

+ 10 Hr press ups

Min2- T2b L1=10 – L2=15 – L3=20

Min3- 5 Shoulder to overhead @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=7-/52kg

+ Max lateral burpees in time remaining

Min4– Rest

A) 2 Rounds:

20 Double kb front rack walking lunges – up to 24/16kg

10 Strict press

5 Seated broad jumps

 

 -5mins to build-

B) Every 90 sec x 4 rounds:

Odd – 10 c2b + 1 squat clean + 2 jerks

Even – L1=4 – L2=5 – L3=6 Lateral burpees + 2 squat cleans + 1 jerk

 

C) 12min AMRAP:

400m Run

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

500m/400m Row

30 Wall balls

A) 40min AMRAP:

800m Run

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

600m Row

20 Front squats

40 Box jump overs

20 Shoulder to overhead

20 Burpees