-10min warm up/build-

A) Every 4mins complete/x4 rounds:

5 Strict press

5 Front squats (from floor)

5 Deadlifts

(all climbing)

 

B) For time:

24 SDHP @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg

12 Hspu (strict if possible)

18 SDHP

9 Hspu (strict if possible)

12 SDHP

6 Hspu (strict if possible)

6 SDHP

3 Hspu (strict if possible)

A) 4 sets/super set:

6 Back squats

4 Broad jumps

 

B) Every 3mins/x 5 rounds/each for time:

200m Run

10 Deadlifts @L1= 60kg/40kg – L2=80kg/55kg – L3=100kg/70kg

5 Bar facing burpees

 

C) 3 Sets/super set:

20 Hollow body lying leg levers with m-ball

10 Bb Roll outs

A) 12min AMRAP:

350m/200m Row

16 Plate Overhead alt lunges – up to 25kg/15kg

12 Hollow body rocks

8 Burpee pull ups

 

B) EMOM 5mins:

1 Squat snatch + 1 overhead squat + 1 squat snatch + 1 overhead squat

 -1min rest-

C) EMOM 5mins:

2 Squat snatch

 

D) EMOM 9mins:

Min1- Wall balls L1=15 – L2=20 – L3=25

Min2- T2b L1=10 – L2=15 – L3=20

Min3- Double press up burpees L1=6 – L2=8 – L3=10

A) 4 sets/super set:

8 Bench press

6 Deadlifts

40 Sec hollow body rock

– 20min cap –

 

B) 3 Rounds for time:

30 Box jump overs

200m Farmers carry – up to 28kg/20kg

Buy out- 10 Wall climbs

 

C) Tabata:

Weighted wall sit

 -7min warm up/build-

A) Every 90 sec x 6 rounds:

6 Burpee box jumps

2 Power + 1 Jerk – climbing

 

B) For time:

15 – 12 – 9 – 6 – 3

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

Pull ups

 

C) 3 sets/superset:

10 Bent over row

Max strict ring dips

A) 20min AMRAP:

20 Single kb hang power cleans – up to 32kg/24kg

10 T2b

20 Single kb front rack alt lunges

10 C2b

20 Single kb push press

10 Burpee box jumps

 

B) 4 sets/super set:

4 Front squats with 3 sec pause @ bottom

20 Hollow body rocks

A) 4 sets/super set:

16/16/12/12 Front rack alt lunges

10/8/6/4 Deadlifts

 -20min cap-

 

B) For time:

15 Thrusters @L1=35kg/25kg – L2=43kg/30kg – L3=52kg/35kg

400m Run

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

400m Run

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

400m Run

 

C) 2 Sets/super set:

3 Turkish get ups e.a

60 sec plank

A) 3 Rounds:

300m/200m Row

10 Strict ring dips

5 Snatch balance – climbing

 

 -5min warm up/build-

 

B) EMOM 5mins:

Power snatch + hang squat snatch + TNG squat snatch

 -1min rest-

C) EMOM 5mins:

Power snatch + TNG squat snatch

 

D) 3min AMRAP:

Max squat snatch @80% of above

 

E) 3 Rounds for time:

15 T2b

5 Bar facing burpees

15 Goblet squats – up to 32kg/24kg

5 Bar facing burpees

A) 4 sets/super set:

5 Seated strict press

Max chin ups (reverse grip/use bands if getting less than 2)

 

B) 3 Rounds for time:

500m/350m Row

25 Kb swings – up to 24kg/16kg

15 Deficit hr press ups

3 Rope climbs

 

C) 3 sets/super set:

Max Strict t2b/hanging leg raises

30 Russian twists

A) EMOM 12mins:

Min1- 20 Hollow body rocks

Min2- Hspu L1=5 – L2=10 – L3=15 (1st 3 rep= strict)

Min3- 8 Double kb hang squat clean @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

 

B) 4 Rounds for time:

200m M-ball run

20 M-ball cleans

10 Pull ups + T2b (1 for 1)

 

C) Tabata:

Empty bar back rack squat jumps