A) 4 sets/super set:

Max strict ring dips

2 Rope climbs (legless if possible)

Max L-sit

 

B) 20min AMRAP:

200m Run

5 Wall climbs

20 Goblet alt lunges – up to 32kg/24kg

5 Burpee high box jumps

A) 4 sets/super set:

4 Front squats – climbing

4 Strict press – climbing

4 Push press – same weight as above (no putting bar down after strict press)

– 20/25min cap –

 

B) 7min AMRAP:

500/400m Row

25 Hr press ups

15 T2b

Max Kb swings in time remaining – up to 32kg/24kg

 

– rest 3mins –

 

C) 7min AMRAP:

500/400m Row

25 Hr press ups

15 T2b

Max wall balls in time remaining

A) Hang squat snatch:

4x 3 @70 – 80%

 

B) 15min AMRAP:

50 Double unders

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

15 Pull ups

10 Overhead squats

 

 -If time-

 

C) Tabata:

Barbell curls

 -7 mins to build-

A) EMOM 15mins:

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

Min2- 4 Back squats – climbing

Min3- Hspu L1=5 – L2=10 – L3=15

 

B) 3 Rounds for time/12min cap:

20 Wall balls

15 Deadlifts @L1=40kg/30kg – L2=60kg/45kg – l3=80kg/60kg

10 T2b

5 High box jumps

– In time remaining = lateral burpees –

 -5min to build-

A) EMOM 12mins:

Min1- 3 Strict press (climbing)

Min2- 16 Double kb alt lunges

Min3- 40 sec hollow body

 

B) 4x 4min AMRAP/2min rest between:

400m Run

15 T2b

Max wall balls in time remaining

-5min to build-

A) EMOM 10min:

1 Squat clean + jerk (climbing)

 

B) Back squats:

4x 4 (climbing)

 

C) 10min AMRAP:

20/15 Cal row

20 Box jump overs

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

A) 3 Rounds for time:

400m Run

15 Deadlifts @L1=40kg/30kg – L2=60kg/40kg – L3=80kg/60kg

30 Wall balls

 -18min cap-

 

B) 3 sets/super set:

8 Close grip bench press

8 e.a Single kb row

 

C) 7min AMRAP:

7 Hr press ups

14 Kb swings – up to 32kg/24kg

21 Mountain climbers

 -5min to build-

A) EMOM 16mins:

Even- 40 sec row (cal)

Odd- 2 Squat snatch (climbing)

 

B) 3 set/super set:

5 Strict chin ups (weighted if possible)

8 e.a Single kb strict press

 

C) 5min AMRAP:

7 T2b

5 Burpees to target

A) 4 sets/super set:

6 Front squats

3 Seated box jumps

 

B) 16min  AMRAP:

15 Pull ups

45 Wall balls

75 Double unders

 

C) Tabata:

Russian twists

A) 30min AMRAP:

5 Wall climbs

1 Rope climb

50m Overhead plate walk – up to 25kg/15kg

1  Rope climb

15 Burpee to plate

 

B) Tabata:

Hollow body

 

 -straight into-

 

C) Tabata:

Plank