A) 15mins to find heaviest complex:
5 Deadlifts + 2 Hang squat cleans + 1 Split jerk
–
B) For time:
50 Alt db snatches – up to 22.5/15kg
50 Wall balls
35 Pull ups
35 Box jump overs
20 Single db overhead alt lunges
20 Burpee box jump overs
5 Bar muscle ups
5 Strict Hspu
–
-If time-
C) 2-3 sets/super set:
21’s Bb curls (7 bottom half – 7 top half – 7 full)
15 Skull crushers
A) 4 sets/super set:
4 Back squats
16 Kb alt top to top shoulder press
-20min cap-
–
B) Tabata:
Cal row
-1min rest-
Tabata:
Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg
-1min rest-
Tabata:
Pull ups
-1min rest-
Tabata:
Db devils press – up to 22.5/15kg
A) 5 sets/super set:
2 Push press + 2 push jerks + 1 split jerk (same weight)
8 Reverse grip bent over row
-20min cap-
–
B) 20min AMRAP:
500/400m Row
20 Russian swings – up to 24/16kg
20 Wall balls
50 Double unders
A) 7mins to find heaviest:
3 rep hang squat snatch
-straight into-
7mins to find heaviest:
3 rep overhead squat – from floor
–
B) For time:
20 T2b
15 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg
10 Box jump overs
20 Pull ups
15 Overhead squats
10 Box jump overs
10 C2b
10 Thrusters
10 Box jump overs
10 Bar muscle ups
10 Thrusters
10 Box jump overs
-15min cap-
–
C) Alt Tabata:
Heavy bb curls
Strict press
A) 10mins rig work practise:
e.g Kipping/pull ups/muscle ups etc
–
-5mins to build-
B) 4 Rounds of moving:
30/21 Cal row/Bike
4 Bench press
20 Hollow body rocks
–
C) 5min AMRAP:
400m Run
Max single db devils press – up to 30/22.5kg
-5mins to build-
A) EMOM 10mins:
5 Front squats – from floor
–
B) For time:
21 – 15 – 9
Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
Hspu
-EMOM= Lateral burpees L1=2 – L2=3 – L3=4/start with burpees-
–
C) 5min AMRAP:
2 – 4 – 6 – 8 etc Hr press ups
35 Double unders each round
A) 4 sets/super set:
6 Back squats
Max L-sit
–
B) 12min AMRAP:
15 Kb siwngs – up to 32/24kg
12 Back rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg
12 Back squats
9 Pull ups
9 T2b
–
C) 2-3 Rounds (time dependant):
30 Russian twists
30 Sec e.s Side plank
6 e.a Single kb Z press
A) 15mins to find heaviest complex:
Hang squat snatch + TNG squat snatch + 2 Overhead squats
–
B) -Fight gone bad style-
1min @ each station/x3 rounds:
Power snatch @L1=25/15kg – L2=30/20kg – L3=35/25kg
Hspu – scale to piked hspu or hr press ups
Overhead squats – scale to front squats
C2b – scale to pull ups
Cal row/Bike
Rest
A) 3 Rounds:
10/8/6 Bench press
2 Rope climbs – anyway
2 TGU e.a
–
B) 5min AMRAP:
30/21 Cal row
30 Alt db snatches – up to 22.5/15kg
Max cal row in time remaining
-2:30 rest-
5min AMRAP:
15 Burpee box jump overs
30 M-ball cleans
Max burpee box jump overs in time remaining
-2:30 rest-
5min AMRAP:
30 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg
30 Pull ups
Max thrusters in time remaining
A) Every 2mins x4 rounds:
Odd- Pull ups L1=10 – L2=15 – L3=20
+ Max wall balls in time remaining
Even- 20 kb swings – up to 24/16kg
+ Max hr press ups in time remaining
–
B) 4 sets/super set:
15 Banded pushdowns
5 Ring dips (weighted if possible)
Max L-sit (using box’s/kb’s/paralettes)
-15min cap-
–
C) EMOM 7mins:
20 Air squats
+ Max burpees in time remaining