A) 20 min AMRAP:

20 Cal row

20 Hand release press ups

20 Box jumps

20 Pull ups

 

B) 3 Sets/super set:

1 Turkish get up each arm

20 Hollow body rocks

Max L-hang

 

C) 5 min AMARP:

30 Double unders

10 Sit ups

1 Wall climb

A) “Sugar Daddy”

21 – 15 – 9

Deadlifts @102kg/70kg

400m Run

– 15 min cap –

 

B) 7 mins to build to 5 rep max strict press

– straight into –

C) 7 mins to build to 3 rep max push press

 

D) EMOM 8mins:

Odds- 20 Wall balls

Evens- L1= 5 T2b+3 burpees – L2= 6 T2b+5 burpees – L3= 7 T2b+7 burpees

A) Super set

16/14/12/10 Front rack lunges

6 Ring dips (weighted if possible)

1 Rope climb (legless if possible)

– 15 min cap –

 

B) 4 Rounds for time:

200m Run

6 SDHP @ L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg

12 Shoulder to over head @ same as above

6 Front squats @ same as above

– 15 min cap –

 

C) For time:

400m Hill run

A) 4 sets/Super set:

5 Bench press

8 (each leg) weighted step ups

16 Alt single kb row

– 20 min cap –

 

B) “Nasty Girls”

3 Rounds for time:

50 Squats

7 Muscle ups “or” 14 Chest to bars “or” 21 Pull ups

10 Hang power cleans @61kg/43kg

– 15 min cap –

 

C) 6 min EMOM:

Odds- Double unders L1=30 – L2=50 – L3=70

Evens- Burpees L1=5 – L2=10 – L3=15

A) 12 mins to build to max power clean + push jerk

 

B) @ 70 % of above EMOM 3 mins:

5 clean + jerks

-1 min rest-

@ 75% EMOM 3 mins:

4 clean + jerks

-1 min rest-

@ 80% EMOM 3 mins:

3 clean + jerks

 

C) For time:

2 Rounds-

30 Wall balls

20 T2b

10 Box jumps @ L1=20inch/16inch – L2=24inch/20inch – L3=30inch/24inch

Buy out- 30 Kb swings @ L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg

 

A) 5 Sets/super set:

3 Hang power snatch

2 TGU each arm

 

B) 3 Rounds for time:

10 (each arm) single kb push press @ L1= 16kg/8kg – L2= 20kg/12kg – L3= 24kg/16kg

10 T2b

10 Deficit press ups

20 Sit ups

 

C) If time:

Tabata: Hollow body rocks

 

A) EMOM 12 mins:

Min1- 15 Kb swings @ L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg

Min2- 10 Ring dips + 5 T2b

Min3-  20 Box jump overs

 

B) 4×4 TNG Deadlifts @70%

 

C) For time:

50 Cal row

100 Double unders

40 Lunges

80 Double unders

30 M-ball cleans

60 Double unders

20 Hand release press ups

40 Double unders

10 Pull ups

20 Double unders

A) For time:

Buy in- 400m run

3 Rounds

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

3 Wall climbs

20 Lateral jumps

Buy out- 400m run

 

B) 10 mins to find 6 rep strict press then 3 rep strict press

 

C) EMOM 6 mins:

L1= 8 Wall balls + 4 burpees

L2= 10 Wall balls + 5 burpees

L3= 12 wall balls + 6 burpees

 

A) 15mins to find heaviest complex:

Hang squat clean + Power clean + Squat clean + Front squat + Split jerk

 

B) @ 90% of heaviest complex complete:

1min on/1min off x3 rounds: max front squats (from the floor)

 

C) “DT”

5 Rounds for time:

@70kg/50kg

12 Deadlifts

9 Hang power cleans

6 Push jerks

A) 4×5 Tempo back squats:

3 seconds on downward phase, hold for 3 seconds, come up as fast as possible

 

B) For time:

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

15 Pull ups

15 Shoulder to over head @ L1= 40kg/20kg – L2= 50kg/30kg – L3= 60kg/40kg

15 T2b

15 Front squats @ same as above

15 Box jumps

15 Deadlifts @ same as above

15 Burpees

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

– 15 min cap –