A) 3 Rounds:

20 Plate overhead lunges – up t0 20/15kg

15 Plate ground to overhead

10 Overhead squats – up to 40/30kg

20/17 Cal row

10min cap-

 

B) 10mins to find heaviest complex:

1 Power snatch + 1 Hang squat snatch + 1 Overhead squat

 

C) 20min AMRAP:

2 Rounds-

20 Deadlifts @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

15 T2b

2 Rounds-

10 Hang squat snatches

200m Run

A) 10min Handstand practise

 

B) 5mins to find a heavy:

8 rep push press

 

C) 3 Attempts to find:

4 rep push press

 

D) @80% of above complete:

1x Max shoulder to overhead

 

E) 15min AMRAP:

20 Pull ups

10 Burpee box jump overs

20 Double kb hang cleans – up to 24/16kg

10 High box jump overs

20/17 Cal row

A) EMOM 12mins:

Min 1- 8 Burpees + Max double unders in time remaining

Min 2- 10 T2b + Maxring dips in time remaining

Min 3- 20 Sec hollow body rock

 

B) Back squats:

2x 6 – Tempo

3x 2 – Normal

 

C) 10min AMRAP:

Buy in- 600m Run

100 Wall balls

Max Russian kb swings in time remaining – up t0 32/24kg

 -5min to build-

A) Every 90 sec x8 rounds-

2 Hang squat cleans + 2 jerks

 

B) For time:

15 C2b (scale to pull ups)

21 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg

15 C2b

15 Squat cleans

15 C2b

9 Hang squat clean + jerks

 -11min cap-

(rest 3mins from the 11min mark)

 

B) For time:

400m Run

200m Suit case carry – up to 24/16kg

400m Run

 -8min cap-

 

A) 2 Rounds-

6 e.a kb windmills

Max chin over bar hold

10 Double kb deadlifts

5 Tempo overhead squats with pause at bottom

 -10min cap-

 

B) 5mins to find:

Heavy 6 rep squat snatch – Drop + reset

-Into

7mins to find:

Heavy 4 rep squat snatch – Drop + reset

-Into

7mins to find:

Heavy 2 rep squat snatch – Drop + reset

 

C) 12min AMRAP:

Buy in- 600m Run

Then AMRAP in time remaining-

50 Wall balls

40 Kb siwngs – up to 24/16kg

30 Box jump overs

20 Hr press ups

10 T2b

A) 3 Rounds for time:

Cal row L1=12/9 – L2=16/13 – L3=20/17

20 Single kb overhead alt lunges – up to 24/16kg

200m Run

20 Alt arms single arm kb russian swings  – up to 24/16kg

 -15min cap-

 

B) 3 sets/super set:

20 each way Banded side steps

10 Deadlifts

 

C) Option 1-

3 sets/super set:

6 e.a Single kb Z press

30 Russian twists

 

Option 2-

Handstand practise

e.g Walking/hspu/pikes etc

A) 12mins to find max:

2 Front squats + 2 Jerks

 

B) For time:

60 Double unders

10 Thrusters @L1=30/20kg – L2=40/25kg – L3=50/35kg

60 Double unders

20 Thrusters

60 Double unders

30 Thrusters

 

C) 3x 500/350m row

2min rest between

A) 4 sets/super set:

3 Broad jumps

10 Weighted glute bridges

3 Overhead squats (scale weight down and do 6 reps if needed and/or do front squats)

 -20min cap-

 

B) 12min AMRAP:

6 Burpee box jumps

11 Hspu

16 Single kb hang snatch – up to 24/16kg

 

C) Option 1:

3 sets/super set-

8 reverse grip bent over row

20 Prone knee to opposite wrist

 

Option 2:

Rig work practise/drills

e.g Muslce ups – t2b – pull ups etc

 

A) 2 Rounds for time:

400m Farmers carry – up to 24/16kg

100m Plate push – up to 20/15kg

1min Hang

2min Wall sit – each break= 5 burpees

 -30min cap-

 

B) Alt tabata:

Hollow body

Pike sit ups

 

 -straight into-

 

C) Alt tabata:

Bb curls

Banded tricep extn

A) 3 Rounds for time:

400m Run

20/17 Cal row

10 Burpees to target

 – 15min cap –

 

 -5mins to build-

 B) Every 90 sec x7 rounds:

1 Power clean + 2 front squats + 1 squat clean (drop + reset after the front squats)

 

C) 5min AMRAP:

3 Squat cleans @80% of above

20 Double unders