A) Every 4mins x3:
#1- 10 Single db alt devil press – up to 22.5/15kg
20 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
30 Single db overhead alt lunges
–
#2- 10 Thrusters
20 Single db overhead alt lunges
30 Single db alt devils press
–
#3- 10 Single db overhead alt lunges
20 Single db alt devils press
30 Thrusters
–
B) 3 Sets/super set:
12-16 Alt pistols
5 Tempo back squats
A) EMOM 12mins:
Min1- Burpees – up to 20 reps (should be working close to a full minute here)
Min2- 15 Kb swngs – up to 32/24kg
Min3- Up to 15 T2b + Max air squats in time remaining (should be working the entire minute here)
Min4- Rest
–
B) EMOM 10mins:
2 Power cleans + 1 jerk
–
C) For time:
2 Rounds-
40/32 Cal
20 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg
10 Front squats
-Into-
2 Rounds-
40 Double unders (scale to lateral hops)
20 Hang power cleans
10 Front squats
A) 3 sets/giant set:
10 Deadlifts
8 Kb/db push press
30 Sec hollow body rock
–
B) 7min AMRAP:
14 Wall balls
12 Alt db snatches – up to 22.5/15kg
10 Pull ups
8 Burpee box jump overs
-Rest 3mins-
5min AMRAP:
10 Wall balls
8 Alt db snatches
6 Pull ups
4 Burpee box jump overs
-Rest 2mins-
1km Run
A) 3 sets/giant set:
16 kb/db alt lunges
8 Strict press
60 Sec plank
–
B) 4 rounds for time:
500/450m row
20/17 Cal bike
20 Air squats
15 Kb swings – up to 24/16kg
10 Hr press ups
400m Run
-30min cap-
A) 30 sec on/30 sec off/x5 rounds:
Hollow body rock
–
T2b
–
B) EMOM 9mins:
3x 5 TnG Power snatches
-1min rest-
3x 3 TnG Power snatches
-1min rest-
3x 2 TnG Power snatches
–
C) 3 Rounds:
1min Max Devils press – up to 22.5/15kg
–30sec rest-
1min Max Cal row or bike
-30 sec rest-
1min Max burpee box jump overs
-2mins rest-
A) Back squats:
Option 1- Build to 1RM
Option 2- 5x 10
-both options have a 20min cap-
–
B) 20min AMRAP:
30 Russian swings – up to 24/16kg
200m Run
30 Wall balls
200m Run
30 Goblet alt lunges
200m Run
A) EMOM 12mins:
Min1- Pull ups L1=10 – L2=15 – L3=20
Min2- Hspu L1=10 – L2=15 – L3=20
Min3- Air squats L1=20 – L2=30 – L3=40
–
A) EMOM 11mins:
3x 5 Hang power cleans + 3 Jerks
-1min rest-
3x 3 Hang power cleans + 2 Jerks
-1min rest-
3x 2 Hang power cleans + 1 Jerk
–
C) For time:
600m Run
40 Lateral burpees
20 Clean + jerks @L1=43/30kg – L2=52/35kg – L3=61/43kg
10 Front squats
200m Run
-10min cap-
A) EMOM 10mins:
2 Hang squat snatches + 1 overhead squat
–
B) 20min AMRAP:
400m Run
20 Pull ups
20 Db step ups – up to 22.5/15kg + 20/16inch
5 Db devils press
A) 3 sets/super set:
16 Db/Kb alt lunges
10 Back squats
–
B) For time:
5 Rounds-
20 Wall balls
10 Deadlifts – 52/35kg – L2=61/43kg – L3=70/52kg – L4=84/61kg
-Rest 3mins-
5 Rounds-
5 Burpees
7 T2b
35 Double unders
A) Every 4mins x5 rounds:
400 Run (scale to 300m or 200m if needed)
20 Alt db snatches – up to 22.5/15kg
10 Burpees
–
B) 30 Sec on/15 sec off/x3 rounds:
Lying flutter kicks
Side plank – Left
Side plank – Right
Piked sit ups
–
C) 2mins on/2mins off/x3 rounds:
Max cal row or bike