A) 3 sets/super set:

10 Skull crushers

3 Strict press

10 e.a Single kb bent over row

-15min cap-

 

B) 20min AMRAP:

20/16 Cal row

5 Burpee single kb suit case deadlift – up to 28kg/20kg

20 Single kb hang clean + jerks

5 Burpee single kb suit case deadlift

200m Run

5 Burpee T2b to pull up

A) 4 sets/super set:

4 Front squats – climbing

6-8 Single kb push press

 

B) “Open 13.3”

12min AMRAP:

150 Wall balls

90 Double unders

30 Muscle ups (scale to bar muscle ups/c2b + ring dips/pull ups + hr press ups)

 

If time-

 

C) 4 Rounds/no rest:

20 Sec hollow body

20 Sec sit ups

A) 3 Rounds:

300/200m Row

10 Empty bar goodmornings

5 Snatch drop

5 Tempo OHS (3-1-2-1)

 -10min cap-

 

B) Squat snatch:

7mins to find 5RM TNG

 

C) Squat snatch:

10mins to find 2RM TNG

 

D) EMOM 12min:

Min1- Hspu L1=8 – L2=12 – L3=16

Min2- 10 Alt pistols + T2b L1=4 – L2=7 – L3=10

Min3- 15 SDHP @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg + Max box jump overs

A) Push press:

5mins to build to a “heavy’ 5rep

 

B) Push press + push jerk:

7mins to find a “heavy” single

 

C) 18min AMRAP:

75 Double unders

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

500/400m R0w

5 Wall climbs

25 Kb thrusters – up to 24kg/16kg

A) Overhead squats:

Option1- 6/6/4/4

Option2- 4x 3

 -15min cap-

 

B) For time:

“Randy”

75 Snatches @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg

 

C) 3 Rounds for time:

20/16 Cal row

200m Run

10 Burpee pull ups

A)Every 3mins/x4 rounds:

400m Run

5 Strict press – climbing

 

B) 3 Sets/super set:

10 Reverse grip bent over row

15 Banded tricep pushdowns

 

C) 3 Rounds for time:

20 Kb swings – up to 32kg/24kg

20 Hr press ups

10 C2b

A) 12min AMRAP:

20 Wall balls

15 T2b

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

5 Bar facing burpees

 

 -Straight into-

 

B) 7mins to find:

1RM Clean + jerk

 

C) 3 sets/super set:

8 e.a Single kb floor press

10 Hanging leg raises

A) 2:30 on/1min off/x4 rounds:

400m Run

Max Pull up to t2b (one for one) in time reamining

 

B) 10min to find heaviest complex:

Hang squat snatch + TNG squat snatch + overhead squat

 

C) EMOM 7mins:

1 Squat snatch – climbing/starting @80% of above

 

D) 5min AMRAP:

1 Wall climb

2 – 4 – 6 – 8 etc Burpee box jump overs

 

A) Overhead squats:

Option 1– 4x 6

Option 2- 5/3/2/2

 -15min cap-

 

B) For time:

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

25 Overhead squats

400m run

 

C) 3 Sets/super set:

10 Hanging leg raises

10 e.a Single kb bent over row

30 Sec hollow body rock

 

D) For time:

25 Pull ups

3 Wall climbs

400m Run

3 Wall climbs

25 Pull ups

A) Push press + push jerk:

2x 5 + 2

3x 2 + 1

 

B) 15min AMRAP:

15 Hspu

20/16 Cal row

12 Front rack alt lunges @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg

9 Lateral burpees

 

C) Accumulate

20 1/4 TGU

50 Commando press ups

100 Russian twists