A) Front squats:

Option 1- 6/4/2/2

Option 2- 10/8/6/6

B) 10min AMRAP:

12/9 Cal row/Bike

15 Kb swings – up to 32/24kg

18 2for1 wall balls

-Rest 5mins-

10min AMRAP:

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

15 Clean + jerks

12 C2b

-5mins to build-

A) EMOM 5mins:

Power snatch + overhead squat + squat snatch

-straight into-

EMOM 5mins:

2 Squat snatches

B) 12min AMRAP:

10 C2b

30 Double unders

10 Cal row

10 – 12 – 14 etc Singe db hang clean + jerk – up to 22.5/15kg

A) For time:

1.6km Run

25 Ring dips

50 Kb siwngs – up to 24/16kg

50 Wall balls

25 Hspu

1.6km Run

(If time)

B) Accumulate:

60 Hollow body rocks

100 Russian twists

A) 4 sets/super set:

20 Db/kb walking lunges

3 Split jerks

B) EMOM 12mins:

Min1- 15 Thrusters @L1= 30/20kg – L2= 43/30kg – L3= 52/35kg

Min2- Burpee box jump overs L1=6- L2=8 – L3=10

Min3- T2b L1= 9 – L2=12 – L3=15

C) Alt Tabata:

Bb curls

Press ups

-5mins to build-

A) Every 2mins x6 rounds:

5 Lateral burpees

2 Deadlifts + 2 hang power cleans + 2 front squats + 1 TNG squat clean

B) 30 sec on/30 sec off/x5 rounds:

Max squat cleans @weight above

C) 7min AMRAP:

10 Pull ups

10 Db alt hang snatches – up to 22.5/15kg

10 e.a Single db push press

A) 4 sets/super set:

Front squats- Option 1- 4 reps/ Option 2- 10 reps

3-5 Negative Chin ups

B) 2min on/1min off/x3 rounds (each):

1- Cal row L1=17/13 – L2=21/17 – L3=25/21 + Max hspu in time remaining

2- 200m Run + Max bar muscle ups in time remainin

(scale to c2b or pull ups)

A) Squat snatch:

2x 5

3x 3

2x 2

-15min cap-

B) For Time:

Buy in – 15 Burpee box jump overs

“Randy”

75 Power snatches @25/15kg – L2=30/20kg – L3=30/25kg

Buy out- 15 Burpee box jump overs

C) EMOM 10mins:

5 Pull ups

10 Press ups

15 Air squats

(scale reps as needed to get work done in the min)

A) 10mins to find heaviest complex with 2x db or kb:

5 Deadlifts

4 Hang power cleans

3 Shoulder to overhead

2 Hang power snatches

5 Front squats

B) “Travelling Helen”

3 Rounds for time-

400m Suit case carry – up to 24/16kg

21 Kb swings

12 Pull ups

C) 2 Rounds:

30 Russian twists

60 sec plank

2 TGU e.a

A) 4 sets/super set:

4 Back squats

10 Back rack squat jumps (at lighter load)

B) 12min AMRAP:

4 Bar muscle ups (scale to 4 C2b or pull ups with 4 ring dips or Hr press ups)

8 T2b

12 Box jump overs

16 Wall balls

-rest 3mins-

C) 7min AMRAP/Ladder:

1-2-3-4-5 etc Kb siwngs – up to 24/16kg

2-4-6-8-10 etc Goblet alt lunges

-If you put the kb down at any point during the 7mins, complete 1 wall climb before picking kb back up-

-5mins to build-

A) EMOM 7mins:

4 Power clean + jerks

B) For time:

200m Run

20 Deadlifts @L1=43/30kg – L2=52/35kg – L3=61/43kg

200m Run

16 Shoulder to overhead

200m Run

12 Hang power cleans

10 Lateral burpees

12 Hang power cleans

10 Lateral burpees

16 Shoulder to overhead

10 Lateral burpees

20 Deadlifts

C) Alt Tabata:

L-hang

Hollow body hold