A) EMOM 12mins:

Min1- 6 Single kb hang snatches e.a – up to 24/16kg

Min2- 6-8 Db renegade rows – up 22.5/15kg

Min3- 20 Wall balls + max burpees in time remaining

B) 3 Rounds:

30 Russian twists

20 Hollow body rocks

60 Sec plank

C) Every 2mins x5 rounds:

200m Run

-rest 2mins-

Every 3mins x3 rounds:

400m Run

A) 7min Handstand practise

B) 15mins to find a heavy complex:

3 Hang squat snatches + 1 TNG squat snatch

C) For time:

15 – 12 – 9 Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

21 – 15 – 9 Pull ups

-Straight into-

9 – 6 – 3 Squat snatches

15 – 12 – 9 Hspu

A) Alt Tabata:

Pull ups

Hollow body

B) 4 Sets:

3 Strict press

4 Push press

4 Push jerks

(all same bar/no re- racking)

C) 20min AMRAP:

500m/400m Row

20 T2b

20 Box jump overs

20 Ring dips

20 Goblet squats – up to 28/20kg

-Any break in the T2b/Ring dips/Goblet squats= 5 burpee-

A) 4 sets/super set:

5 Tempo back squats (4 sec on way down)

5 Double db push press

-20min cap-

B) For time:

50 Wall balls

400m Run

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

20 Front rack alt lunges

10 Bar muscle ups (scale to burpee pull ups)

20 Front rack alt lunges

30 Deadlifts

400m Run

50 Wall balls

-20min cap-

A) Choose one option below:

Back squats

Front squats

Overhead squats

Choose one option below:

5×3

4×6

-20min cap-

B) 10min AMRAP:

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

10 Alt pistols

8 Hang clean + jerks

6 Lateral burpees

-rest 3mins-

5min AMRAP:

10 Wall climbs

20 T2b

Max hang squat clean thrusters

A) 4min AMRAP:

Max cal row

-1:30 rest-

4min AMRAP:

10 Wall balls

5 Burpees

-1:30 rest-

4min AMRAP:

10 Alt db snatches – up to 22.5/15kg

5 Box jump overs

-1:30 rest-

4min AMRAP:

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

7 Pull ups

B) 4 sets/super set:

Max L-sit

30 Russian twists

5 Military press (seated on box)

A) 45 sec on/15 sec off/x3 rounds through:

Max strict ring dips

Max Hollow body rock

Max strict pull ups

B) 15mins to find heaviest complex:

Squat snatch + overhead squat + low hang squat snatch + overhead squat

C) For time:

Buy in – 400m Run

3 Rounds-

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

9 T2b

6 Overhead alt lunges

Buy out – 400m Run

A) 3mins on/1min rest/x 4 rounds:

400m Run

15 Pull ups

Max burpees in time remaining

(scale run if not getting 400m done in time)

B) 4 sets/super set:

6 e.a Single db chest press

10 Reverse grip bent over rows

C) For time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hr press ups

10 Squat jumps (each round)

A) Every 2mins x5 rounds:

10 Front squats – from the floor

-straight into-

EMOM x5 rounds:

5 shoulder to overhead – from the floor

B) 18min AMRAP:

20 Kb swings – up to 24/16kg

15 Box jump overs

15 Hspu

20 Air squats

A) 4 sets/super set:

4 Back squats

6 e.a Single Db push press

B) EMOM 12mins:

Min1- Max burpee box jump overs

Min2- Max Db devils press – up to 22/5/15kg

Min3- Max Cal row

Min4- Rest

C) 3 sets/super set:

60 Sec Wall sit -weighted if possible

60 Sec hollow body