A) 10min to find:

5 rep max front squat from floor

B) For time:

20 Wall balls

5 Squat clean @L1=43/30kg – L2=52/35kg – L3=61/43kg

10 Bar facing burpees

18 Wall balls

5 Squat clean

8 Bar facing burpees

16 Wall balls

5 Squat cleans

6 Bar facing burpees

14 Wall balls

5 Squat cleans

4 Bar facing burpees

12 Wall balls

5 Squat cleans

2 Bar facing burpees

C) Partner intervals:

Choose either- Rowing/Biking/Skiing

50 sec on/10 sec change/x 4 each

A) 1 Round:

20 Hollow body rocks

20 Glute bridges

200m Run

5 Wall climbs

10 Russian swings

B) “Zeus”

3 Rounds for time:

30 Wall balls

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

30 Box jumps @20inch

30 Push press

30 Cal row

30 Push ups

10 Back squats @L1=1/2 body weight – L2=3/4 body weight – L3=body weight

(from the floor if possible)

A) 2 Rounds:

20m Plate overhead walking lunges

16 Double kb alt top to top row

1 Heavy TGU e.a

B) 12mins to find heaviest complex:

Power snatch + hang squat snatch + TNG squat snatch + overhead squat

C) 2min on/1:30 off/x5 rounds:

6 Hang power snatch @L1=25/15kg – L2=35/25kg – L3=43/30kg

6 Burpee box jump overs

12 Overhead squats

Max Hspu in time remaining

A) 12mins for quality:

16 Alt pistols

14 Toes to ring

12 (total) Single kb snatch – up to 24/16kg

B) 3 sets/super set:

8 Deadlifts

60 Sec weighted wall sit

-15min cap-

C) 3 Rounds/each for time/2min rest between each:

15 Thursters @L1=30/20kg – L2=43/30kg – L3=52/35kg

200m Run

-5mins to build-

A) Every 2mins x7 rounds:

15 Wall balls

10 T2b

2 Power cleans + 1 split jerk

B) 20min AMRAP:

15 Ring dips

12 Double kb step overs – up to 24/16kg

9 Hang clean + jerks @L1=43/25kg – L2=52/35kg – L3=61/43kg

400m Run

A) 3 sets/super set:

12 Front rack alt lunges

6 Front squats

3 Broad jumps

B) 12min AMRAP:

24 Kb swings – up to 24/16kg

18/16 Cal row

12 Box jump overs

6 Burpee pull ups

-rest 3mins-

C) Max distance in 4mins:

Running

A) 3 Rounds:

20m Double kb waiters carry – up to 16/12kg

16 Double kb alt top to top row

30 Sec Weighted wall sit

Max L-hang

B) 30min AMRAP:

400m Run

15 Ring dips

20 Jumping lunges

40/32 Cal row

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

20 Squat jumps

A) 2 Rounds:

3 Wall climbs

10m Bear crawl with plate push

10 Double kb front rack alt lunges

10 Double kb front squats

-5mins to build-

B) Every 90 sec x 8 rounds:

6 Lateral burpees + 1 Power snatch + 2 squat snatches

C) 10min AMRAP:

20 Wall balls

15 Pull ups

10 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg

A) EMOM 12mins:

Min1- 5 T2b + 4 pull ups + 3 c2b

Min2- 1 Heavy TGU e.a

Min3- 15 Hollow body rocks + max double unders in time remaining

B) 3 sets/super set:

10 Deadlifts

6 e.a Double kb alt top to top Z press

C) 7min AMRAP:

800m Run (including hill)

In time remaining= Max single kb hang snatch – up to 24/16kg

A) 3 Rounds for time:

Cal row L1=9/6 – L2=12/9 – L3=15/12

12 C2b

9 Burpee box jump overs

6 Double kb russian swings – up to 24/16kg

-5min to build-

B) EMOM 10mins:

3 Hang power cleans + 2 push jerks

C) 10min Handstand practise