A) Front squat + split jerk:

3x 4+2

2x 2+1

-15min cap-

 

B) EMOM 12mins:

Min1- 10 SDHP + 10 Push press @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg

Min2- C2b L1=10 – L2=15 – L3=20 (scale to pull ups)

Min3- Double unders L1=20 – L2=35 – L3=50

 

 -rest 5mins-

 

C) 4min Cap:

400m run (scale to 200m)

Max hspu in time remaining

A) 7mins to find a “heavy”:

5 rep hang squat clean

 

straight into-

 

B) 7mins to find:

2RM hang squat clean

 

C) 5 Rounds for time:

25/20 Cal row

1 Rope climb

20 Kb swings – up to 24kg/16kg

1 Rope climb

10 Ring dips – strict if possible

1 Rope climb

 

 -If time-

D) Tabata:

L-sit

A) 3 sets/super set:

16 Double kb front rack walking lunges

2 TGU e.a

Max strict t2b

 

B) 4 Rounds for time:

20 Wall balls

15 T2b

10 Burpee box jumps

5 Muscle ups (scale to c2b/pull ups + ring dips/hr press ups)

 

C) 3 sets/super set:

6 e.a Single kb Z press

10 e.a Single kb bent over row

A) 2 Rounds:

1min Skipping

30 Sec burpees

10 Behind the neck push jerks (snatch width) – up to 30kg/20kg

5 Snatch balance

 

 -5mins to build-

B) EMOM 7mins:

Power snatch + hang squat snatch + TNG squat snatch

 

 -1min rest-

 

C) EMOM 4mins:

1 Hang squat snatch

 

D) For time:

21 – 18 – 15 – 12

Alt pistols

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

Hspu

A) Find 1RM:

Strict press within 6 sets

-Max L-hang between sets-

 

B) 10mins of running

 

C) For time:

21 – 15 – 9

Deadlifts @L1=61kg/43kg – L2=84kg/61kg – L3=101kg/70kg – L4=110kg/77kg

Single kb push press e.a – up to 24kg/16kg

Single kb suitcase alt lunges e.l

A) 15mins to find heaviest complex:

Power clean + 2 push jerks +  TNG squat clean + front squat + push jerk

 

B) For time:

400m Run

15 Power clean + jerks @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg

30 Front squats

15 Power clean + jerks

400m Run

 -13min cap-

 

C) 3 sets/super set:

15 Banded tricep pushdowns

Max Strict ring dips – use band if getting less than 3

8 e.a Single kb row

A) 4 Sets/super set:

3 Bench press

12 Front rack alt lunges – from floor

 -15min cap-

 

B) 4 Rounds for time:

15 M-ball cleans

10 Burpees

 

C) 3 Rounds:

1-3 Rope climbs

Max HSPU

60 Sec hollow body

 

-If time-

D) Tabata:

Bb curls – heavy

A) 2 Rounds:

500m/400m Row

10 Goblet squats – up to 28kg/20kg

5 Broad jumps

5 Muscle snatch – up to 30kg/20kg

 

B) 7mins to find heaviest:

3 Rep hang squat snatch

 

 -straight into-

 

C) 7mins to find heaviest:

1.1 Full snatch

 

D) 15min AMRAP:

50 Double unders

15 T2b

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

5 Muscle ups (scale to bar muscle ups or pull ups/c2b with hr press ups)

15 Overhead squats

 

A) Overhead squats:

4×4

 -15min cap-

 

B) 3min AMRAP/90 sec rest/x4 rounds:

20/15 Cal row

40 Lateral hops

5 Burpee c2b (sclae to pull ups)

Max overhead squats in time remaining @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg

 

C) Alt Tabata:

Ring dips

Air squats

A) 4 sets/super set:

10 Deadlifts

2 Strict press

 -15min cap-

 

B) EMOM 6mins:

Even- Wall ball L1=15 – L2=20 – L3=25

Odd- T2b L1=10 – L2=15 – L3=20

 

 -2min rest-

 

C) EMOM 6mins:

Even- 10 Kb swings -up to 24kg/16kg + 10 Box jump overs – up to 30inch/24inch

Odd- Pistols + Hspu L1=6+5 – L2=8+10 – L3=10+15

 

D) Tabata:

Single arm hang (scale to two hands)

-alt hands round to round-