A) 10mins to either:
Option 1- Find a heavy 3 rep overhead squat
Option 2- 1×8/2×6/2×4 Overhead squat
–
B) EMOM 5mins:
3 Hang power snatch + 1 hang squat snatch
-straight into-
EMOM 5mins:
1 Hang power snatch + 1 hang squat snatch
–
C)15min AMRAP:
50 Pull ups
50 Box dips (double box if able)
100 Double unders
25 T2b
25 Hspu
100 Double unders
Max burpees in time remaining
A) 4 sets/super set:
Max strict chin ups (reverse grip)
Deadlifts 1×20 @40-50%/1×10 @60-70%/2×5 @70-80%
–
B) 1min on/2mins off/x7 rounds:
Max cal
-ALL OUT!-
A) 5 Rounds for time:
20 Wall balls
40 Double unders
-10min cap-
–
B) 3 sets/super set:
6 – 8 e.a Single db/kb half kneeling shoulder press
10 Heavy db prone rows
30 Sec hollow body (rock if able)
–
C) 15min AMRAP:
10 Single kb step ups – up to 24/16kg
15 Kb swings
10 e.a Single kb shoulder to overhead
15 Goblet squats
200m Run
A) Every 3mins/x5 rounds:
5 Strict hspu
10 C2b
5 High box jumps
1 Squat clean
4 Front squats
1 Squat clean
4 Front squats
@50-60% of front squat
–
B) 3mins on/90 sec off/x3 rounds:
1- 30/22 Cal row
Max lateral burpees in time remaining
–
2- 400m Run
Max shoulder to overhead @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
A) 10mins to build to heaviest complex:
5 Double kb hang cleans
6 Double kb front rack walking lunges
5 Double kb shoulder to overhead
6 Double kb front rack walking lunges
–
B) For time:
-Choose one option below-
Muscle ups (ring or bar) L1=15 – L2=20 – L3=25 – L4=30
C2b L1=20 – L2=25 – L3=30 – L4=35
Pull ups L1=25 – L2=30 – L3=35 – L4=40
-Cap @6mins-
–
C) 4 Rounds/each for time/90 sec rest between rounds:
20/17 Cal
20 Wall balls
10 Burpee box jump overs
(push the pace)
A) 3 Rounds (not for time):
3 TGU e.a
2-3 Rope climbs
10-15m Handstand walk
or
3-5 Wall walks
or
10-20m Wheel burrow
–
B) Running Clock:
0-7mins (amrap):
7 SDHP @L1=25/15kg – L2=35/25kg – L3=43/30kg
5 Lateral burpees
7 Thrusters
7-12mins:
Find 3 RM hang power snatch
12-14mins:
Rest
14-21mins (amrap):
7 T2b
5 Power snatch @L1=43/30kg – L2=52/35kg – L3=61/43kg
7 Thrusters
A) For time:
21 – 15 – 9
Kb siwngs – up to 32/24kg
Box jump overs
–
B) 3 sets/super set:
8-10 RDL
10-12 Weighted glute bridges
–
C) For time:
200m Single db suit case carry – up to 22.5/15kg (left hand only)
20 Alt db snatches
200m Single db suit case carry (right hand only)
20 e.a Single db shoulder to overhead (all left then all right)
200m Single db suit case carry (left hand only)
20 Single db alt devils press
200m Single db suit case carry (right hand only)
50 Wall balls
400m Double kb farmers carry – up 24/16kg
A) EMOM 10mins:
2 Power cleans + 2 Split jerks
–
B) For time:
200m Run
10 Clean + jerks – up to 70/50kg
8 Muscle ups
200m Run
8 Clean + jerks – up to 80/60kg
12 T2b
200m run
6 Clean + jerks – up to 90/65kg
16 Hspu
200m Run
4 Clean + jerks – up to 100/70kg
20 Pull ups
200m Run
–
-If time-
C) 2-3 Rounds:
10-12 Bb curls
10-12 Overhead tricep extn
A) Every 90 sec x10:
10 Back squats @60-70% (at least heavier than last week)
–
B) 18min AMRAP:
12/9 Cal
12 C2b
9 e.a Single db shoulder to overhead – up to 30/22.5kg
9 Ring dips
60 Double unders
6 Deadlifts – up to 140/100kg
A) 3 sets/super set:
Up to 60 sec wall sit
8 e.l Single leg double kb deadlift
12 Weighted glute bridges
–
B) Every 4mins x3 Rounds:
600m Run
-1min rest-
Every 3mins x4 Rounds:
400m Run
–
C) 3 Sets/super set:
20 Hollow body rocks
20 Piked Lateral leg lifts (over kb if able)