A) 3 Sets/super set:

8 Goblet step ups e.l

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

60 Sec hollow body hold

B) Every 3mins x5 Rounds:

400m Run

(Scale to 300m if this takes longer than 2:30)

C) 5min AMRAP:

10 Wall balls

6 Burpees

2 Bar muscle ups

-2:30 Rest-

5min AMRAP:

10 e.a Single db shoulder to overhead – up to 25/17.5kg

6 Burpees

2 e.a Single db front squat

(move fast and try not to stop)

A) 10mins to find heaviest complex (from floor):

5 Front squats + 2 Jerks

B) Every 90 sec x5 Rounds:

2 Squat cleans + 10 T2b + 1 Squat clean + Jerk

C) For time:

3 Rounds-

50 Double unders

15 Hr press ups

3 Rounds-

8 Single Db devils press – up to 22.5/15kg

20 Air squats

3 Rounds-

10 Single db alt hang squat clean thrusters

10 C2b

-5mins to build-

A) EMOM 12mins:

Min1- 30 sec hollow body rock

Min2- 5 Strict press

Min3- 40 Sec max HSPU

B) 10min Rig practise:

Kipping/Muscle ups/C2b etc

C) For time:

50 Lateral hops

40 Wall balls

30 SDHP @L1=25/15kg – L2=30/20kg – L3-35/25kg

20 T2b

10 Hang squat clean thrusters

20 Pull ups

30 SDHP

40 Wall balls

50 Lateral hops

A) 10min AMRAP:

1 TGU each arm – up to 24/16kg

12/9 Cal row

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

-5mins to build-

B) EMOM 5 mins:

3 Squat snatches

-straight into-

EMOM 4 mins:

2 Squat snatches

-straight into-

EMOM 3 Mins:

1 Squat Snatch

C) 12min AMRAP:

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

3 Bar muscle ups

50 Double unders

3 Bar muscle ups

A) 4 sets/super set:

20 Hollow body rocks

3 Front squats + 3 Push jerks

-15min cap-

B) EMOM 25mins:

Min1- 3 Wall climbs + Max push ups

Min2- 10 Front squats @L1=30/20kg – L2=43/30kg – L3=52/35kg + Max lateral hops

Min3- 10 Box jump overs + Max burpees

Min4- 8 Sholulder to overhead + Max air squats

Min5- Rest

A) 4 sets/super set:

6 Close grip bench press

2 Rope climbs

Max strict ring dips

-use a band if getting less then 3

-add weight if getting more than 10

-15min cap-

B) 3 Rounds for time:

200m Run

15 T2b

10 Burpee pull ups

15 Kb swings – up to 32/24kg

20 Wall balls

Buy out- 400m Suit case carry – up to 32/24kg

A) 2 Rounds for quality:

400/300m Row

5 Muscle cleans up to 35/25kg

5 Hang power cleans

10 Front squats

5 Push press

-10min cap-

-5mins to build-

B) 1:30 on/30 sec off/x6 rounds:

2 Hang power cleans + 1 squat clean + 1 jerk

In time remaining alt between-

Max box jump overs

Max double unders

C) For time:

21 – 15 – 9

Cal row/Bike

Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg

Pull ups

Shoulder to overhead

A) 5mins to find:

8 rep max Strict press

-straight into-

5mins to find:

6 rep max push press

-straight into-

5mins to find:

4 rep max push jerk

B) 4 Rounds/each for time/90 sec rest after each round:

10 C2b

7 hang power cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg

13 Kb swings- up to 32/24kg

7 Burpee box jump overs

10 Air squats

C) Accumulate:

2min Handstand hold

2min Wall sit (weighted if able)

2min Single arm dead hang (combination of 2 arms)

A) 12mins to find heaviest complex:

Hang squat snatch + overhead squat + TNG squat snatch

B) 6mins to find a heavy:

Squat snatch (Max out only if feeling good)

C) 18min AMRAP:

20 Single Db Overhead alt lunges – up to22.5/15kg

5 Single Db devils press (Left arm)

20/16 Cal row/Bike

10 Single Db thrusters (Left arm)

20 Single Db Overhead alt lunges

5 Single Db devils press (Right arm)

200m Run

10 Single Db thrusters (Right arm)

(If time)

D) 2 Rounds:

30 Russian Twists

20 Hollow body rocks

10 Hanging leg raises

-5mins to build-

A) EMOM 12mins:

Buprees L1=4 – L2=6 – L3=8

+

1 Power clean + 1 front squat + 1 jerk

B) 2 Rounds for time:

10 Power cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg

200m Run

15 T2b

10 Front squats

200m Run

15 T2b

10 Shoulder to overhead

200m Run

C) 2min on (AMRAP)/1min off/x 3rounds:

7 Hr press ups

14 Kb swings – up to 32/24kg

21 Air squats