-5min to build-

A) Every 2mins x6 rounds:

Rounds 1+3+5=

Up to 15 T2b

2 Squat snatches

Rounds 2+4+6=

Up to 15 hspu

2 Squat snatches

B) EMOM 12mins:

Min1 – Burpee box jump overs L1=6 – L2=8 – L3=10 – L3=12

Min2 – 8 e.a Single db shoulder to overhead – up to 30/22.5kg

Min3 – Cal row/Bike L1=14/11 – L2=17/14 – L3=20/17

Min4 – Rest

C) 3 sets/super set:

Max strict chin ups (reverse grip) – scale to banded or ring rows

12-15 Skull crushers

-5mins to build-

A) Every 2mins x6 rounds:

up to 50 double unders

2 Squat cleans + 2 split jerks

B) For time:

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

-Every break= 200m run/start with run-

C) 3 rounds:

10 Turkish sit ups

10 e.s Side plank with elbow tap

30 Sec hollow body rock

A) 3 Sets/super set:

8 Weighted step ups e.l (db’s/kb’s/bb – your choice)

6 High box jumps

B) EMOM 12mins:

Min1- Pull ups L1=10 – L2=15 – L3=20

Min2- Press ups L1=10 – L2=15 – L3=20

Min3- Air squats L1=15 – L2=25 – L3=35

C) For time:

30 – 25 – 20 Kb sdhp – up to 32/24kg

15 Toes to kb each round (and to finish)

A) For time:

50 – 40 – 30 – 20 – 10 Wall balls

10 Burpees every round (and to finish)

B) 3 sets/super set:

15 Overhead extn (bb/db’s/plate – your choice)

5 Strict press

C) Accumulate:

50 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

-EMOM= death by lateral burpees/up in 2’s/start with burpees-

A) EMOM 10mins:

Squat clean + Hang squat clean + Front squat

B) Every 2mins/x5 rounds:

10 Front rack lunges

5 Front squats

10 Deadlifts

C) 15min AMRAP:

50 Double unders

10 C2b or pull ups or 5 Bar muscle ups

10 Single arm kb thrusters up to 24/16kg

10 T2b

10 Single arm kb thrusters

A) 10mins to build to a heavy:

3 Rep thruster (from the floor)

B) 1min/1min off/x3 rounds:

Burpee box jumps

Kb swings – up to 32/24kg

C) 10mins to build to a heavy:

3 Rep shoulder to overhead (from the floor)

D) @60% of above:

1x Max shoulder to overhead

A) Every 3mins/x5 rounds:

400m Run

5 Lateral burpees

Max SDHP in time remaining @L1=30/20kg – L2=35/25kg – L3=43/30kg

-5mins to build-

B) EMOM x3:

4 Squat snatches

EMOM x3:

2 Squat snatches + 1 overhead squat

EMOM x3:

2 Squat snatches

(All the above can be TnG OR drop + reset)

C) 3 sets/super set:

8-10 Bb curls

12-15 Overhead extn (using bb/db/plate)

-5mins for prep-

A) Tabata:

Pull up or T2b

-1min rest-

Tabata:

Push press – up to 52/35kg

-1min rest-

Tabata:

Back squats (from floor) – up to 70/52kg

B) 4 sets/super set:

10 Commando press ups

20 Russian twists

5 Deadlifts (as singles/drop + reset)

A) 5mins:

Rowing/Biking

-2mins rest-

5min AMRAP:

10 Pull ups

5 Burpees

-2mins rest-

5min AMRAP:

10 Alt db snatches – up to 22.5/15kg

10 Box jump overs

B) 15mins to build to heavy:

3 rep Clean + jerk (TNG or drop + reset)

C) For time:

30 Clean + jerks @30/20kg – L2=43/30kg – L3=52/35kg

A) Every 3mins/x4 rounds:

16 Alt lunges (front rack/back rack/goblet/double db – your choice)

10 Bent over rows (barbell)

6 Strict press (barbell)

B) 4 Rounds for time:

21 Kb swings – up to 24/16kg

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

9 Lateral burpees

C) 1min on/30 sec off/x2 Rounds:

Hollow body

Seated L-sit heel overs