A) 4 sets/super set:

4 Front squats @80 – 85%

4 Deadlifts @80 – 85%

(last week: 75-85%/70-80%)

 

B) 15min AMRAP:

200m Run

25 Air squats

15 Hang power cleans @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg

A) Overhead squats:

Option 1- 4x 2

Option 2- 3x 10

 

B) 20min AMRAP:

9 Overhead squats @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg

18 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

200m Run

A) 7mins to build to a “heavy” single:

Hang power clean

 

B) EMOM 16mins:

Even- 15 Wall balls + 5 t2b/alt with – 5 burpees + 5 c2b

Odd- 3 Hang power clean – climbing/starting @60% of single above

 

C) 3 Sets/super set:

6x e.a 1/4 Turkish get up

20 Prone knee to opposite wrist

Max L-hang

A) 10min AMRAP:

50 Double unders

15 Hspu

10 Alt pistols

 

B) 4 sets/super set:

10 e.l Static back rack lunges

8 Ring dips (weighted if possible)

 

C) 3 Rounds for time:

21 Thrusters @L1=25kg/15kg – L2=35kg/21kg – L3=43kg/30kg

15 Box jump overs

9 Bar facing burpees

A) 4 sets/super set:

4/4/2/2 Strict press

2 Rope climbs (any version)

20 Hollow body rocks

 

B) 7min AMRAP:

7 Pull ups

7 Burpees

14 Wall balls

 

 -Rest 3mins-

 

C) 7min AMRAP:

7 T2b

7 Hr press ups

14 Squat jumps

A) 4 sets/super set:

4 Front squats @75-85%

4 Deadlifts @70-80%

(last week= 70-80%/60-70%)

 

B) EMOM 15mins:

Min1- 20 Russian swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg

Min2- Cal row L1=12/7 – L2=16/11 – L3=20/15

Min3- Wall climbs L1=2 – L2=3 – L3=4

A) 4 sets/super set:

3 Broad jumps

5/4/3/3 Push press

 

B) For time:

100 Lateral hops

80 Alt single arm kb Russian swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

60 Empty bar thrusters

40 Pull ups

20 Lateral burpees

 

 – Straight into –

 

C) 15 – 12 – 9

Clean + jerks @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg

T2b

 – 20min cap for B+C –

A) 4 sets/super set:

4 Front squats @70-80%

4 Deadlifts @60-70%

 -30min cap-

 

B) 12min cap:

Buy in- 400m run

“AMRAP in time remaining”

15 Shoulder to over head @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg

10 Lateral burpess

5 Bar muscle ups

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

A) 4 sets/super set:

8 Close grip bench press

5 Sumo deadlifts

 

B) EMOM 8mins:

Even- 40 sec hspu

Odd- Alt pistols

 

C) 15min AMRAP:

50 Cal row

40 Wall balls

30 Russian swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg

20 Burpee pull ups

10 Strict ring dips


-5mins to build to starting weight-

A) EMOM 10mins:

Power snatch + full snatch + ohs

 

B) 5 Rounds for time:

200m Run

12 T2b

9 Squat snatches @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg