A) 10mins to find a heavy:

5 rep Overhead squat

 

B) 10mins to find a heavy:

2 rep squat snatch (drop + reset)

 

C) For time:

21 – 15 – 9

Power snatch @L1=25/15kg – L2=30/20kg – L3=35/25kg

Wall balls

 

 -Into-

 

15 – 12 – 9

Bar facing burpees

Wall balls

 

 -Into-

 

12 – 9 – 6

Overhead squats

Wall balls

A) 12mins to find heaviest complex:

2 TNG squat cleans + 2 front squats

 

B) For time:

10 T2b

10 Squat cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

10 T2b

8 Squat cleans

10 T2b

6 Squat leans

10 T2b

4 Squat cleans

10 T2b

2 squat cleans

 -15min cap-

 

C)3 Rounds (try not to stop moving):

30 Russian twists

30 Sec hollow body

30 Sec plank

10 Weighted sit ups

 

A) 10mins to find heaviest complex:

1 Push press + 1 push jerk + 1 split jerk

 

 -straight into-

 

B) 7mins to find heaviest:

1 Push jerk + 1 split jerk

 

C) 15min cap:

50 Wall balls

50 Deadlifts @L1=50/35kg – L2=70/50kg – L3=90/65kg

50/40 Cal row

50 Box jump overs

Max wall balls in time remaining

 

D) Tabata:

Heavy bb curls

A) 4 sets/super set:

3 Back squats (3 sec pause at bottom of last squat of each set)

8 Stifflegged deadlifts

 -20min cap-

 

B) For time:

21 C2b pull ups

42 Kb swings – up to 32/24kg

Hill run

15 C2b

30 Kb swings

Hill run

9 C2b

18 Kb swings

Hill run

-20min cap-

A) 4 sets/super set:

10/8/6/4 Deadlifts

Max ring dips (strict or kipping)

 -15min cap-

 

B) EMOM 12mins:

Min1- Max burpee box jump overs

Min2- Rest

Min3- 200m Run

Min4- Rest

 

 -2min Rest-

 

C) EMOM 12mins:

Min1- Max SDHP @L1=25/15kg – L2=35/25kg – L3=43/30kg

Min2- Rest

Min3- 200m Run

Min4- Rest

A) 2 Rounds-

5 Burpee broad jumps

10 Ring rows

10 Overhead squats – up to 35/25kg

500/400m Row

 -10min cap-

 

B) 10mins to find:

Heaviest 3 rep squat snatch

(drop + reset/no longer than 10 sec between reps)

 

C) Every 20sec x15 (5mins):

1 Full snatch @90-100% of above

 

D) 5min Cap:

750/600m Row

Max pull ups in time remaining

A) For time:

100 Wall balls

– Every break= double press up burpees L1=2 – L2=3 – L3=4

 -12min cap-

 

 -5mins to build-

B) Every 90 sec x7:

1 Hang power clean + 1 Tng squat clean + 1 Jerk

 

C) 7min AMRAP:

25 Double unders

1-2-3-4-5 etc Squat clean thrusters @60% of above

A) 4 sets/super set:

30 Sec weighted wall sit

3 Push press

2 Push jerks

 

B) 20min AMRAP:

500/400m Row

10 e.a Single kb hang clean + jerk – up to 24/16kg

10 T2b

10 C2b

400m Run

A) 4 sets/super set:

3 Tempo back squats (4/2/2/1)

3 Seated box jumps

 

B) For time:

50 Thrusters @L1=43/25kg – L2=52/35kg – L3=61/43kg

-EMOM= Burpees L1=3 – L2=4 – L3=5-

(start with burpees)

 -12min cap-

 

C) Alt tabata:

Skull crushers

Floor press

(keep bar off floor for the entire 4mins)

A) 4 sets/super set:

4 Close grip bench press

8 e.a Double kb top to top row

Max L-sit

-15min cap-

 

B) EMOM 20mins:

Min1- 30 Sec max Burpees

Min2- Max wall balls

Min3- 30 Sec max (choose 1 option)- Muscle ups/Bar muscle ups/C2b/Pull ups(Can use bands on either option)

Min4- Max clean + jerks @ L1=43/25kg – L2=52/35kg – L3=61/43kg

Min5- Rest

 

 (If time)

C) Tabata:

Side plank

 – holding a regular plank during the 10 sec “rest” –