-5mins to build-
A) Every 2mins x6 rounds:
30 Sec max double unders + 2 squat snatches + 2 overhead squats
–
B) EMOM 6mins:
Min1- Max alt db snatches – up to 22.5/15kg
Min2- Hspu L1=5 – L2=10 – L3=15
-1min rest-
EMOM 6mins:
Min1- Max Overhead alt lunges @L1=25/15kg – L2=30/20kg – L3=35/25kg
Min2- T2b L1=5 – L2=10 = L3=15
–
C) 2-3 Rounds:
30 Sec hollow body rock
20 Piked sit ups
6 Double kb Z press
A) Back squats:
1×6 – 1×4 – 1×2 – 3×1
-20min cap-
–
B) For time:
30 Goblet squats – up to 24/16kg
20 Hspu
30 Kb swings
20 T2b
30 Goblet alt lunges
20 Hr press ups
30 Kb hang clean + jerks
20 Box jump overs
30 Goblet squats
20 Pull ups
-any time you put the kb down before finishing the reps for that movement= 5 burpee box jump overs-
A) 4 sets/super set:
6-10 Ring dips (weighted if able)
8 Bb curls
Max L-hang
–
B) For time:
20 Single kb hang clean + jerks – Left arm (up to 24/16kg)
20/17 Cal row
20 Single kb hang clean + jerks – Right arm
20/17 Cal row
18 Single kb hang squat cleans – Left arm
18/15 Cal row
18 Single kb hang squat cleans – Right arm
18/15 Cal row
16 Single kb shoulder to overhead – Left arm
16/13 Cal row
16 Single kb shoulder to overhead – Right arm
16/13 Cal row
14 Single kb front rack alt lunges – Left arm
14/11 Cal row
14 Single kb front rack alt lunges – Right arm
14/11 Cal row
12 Single kb hang snatches – Left arm
12/9 Cal row
12 Single kb hang snatches – Right arm
12/9 Cal row
-5mins-
A) Every 2mins x6 rounds:
4 Lateral burpees
Squat clean + Jerk + TNG squat clean + Front squat + Jerk
–
B) For time-
21 – 15 – 9
Power cleans @L1=35/25kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
Front squats
–
C) For time:
400m Suit case carry – up to28/20kg
-any drop or switch of hands= 15 squat jumps-
A) 4 sets/super set:
4 Overhead squats
16 Db/kb walking lunges
–
B) EMOM 15mins:
Min1- 15 SDHP @L1=30/20kg – L2=43/30kg – L3=52/35kg
Min2- T2b L1=6 – L2=9 – L3=12 + Max plate thrusters – up to 20/15kg
Min3- Cal row L1=9/6 – L2=12/9 – L3=15/12
–
C) 5min AMRAP:
600m Run
Max wall climbs in time remaining
A) 10min AMRAP:
5 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg
10 Deadlifts
15 Box jumps
-Straight into-
10min AMRAP:
19 Cal row
19 Wall balls
-Straight into-
5min AMRAP:
Burpees
–
B) 3 Rounds:
20 Lying leg levers
20 Hollow body rocks
6 e.a Single Db/Kb Z press
A) Back squats:
4×2 with 3 sec pasue @bottom of 2nd rep of every set
-20min cap-
–
B) For time:
750m/600m Row
27 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg
21 Pull ups
15 Kb swings – up to 32/24kg
9 Hspu (strict if able)
15 Kb swings
21 T2b
27 Thrusters
-20min cap-
A) 4 sets/super set:
10 Weighted glute bridges
5 Deadlifts
-20min cap-
–
B) 2mins on/2mins off/x5 rounds:
25/20 Cal row
Max db step overs – up to 22.5/15kg
–
-If time-
C) Alt Tabata:
Russian twists
Hollow body rock
-5mins to build-
A) EMOM 7mins:
3 TNG squat snatches
–
B) 5min AMRAP:
Squat snatches @90-100% of above
-Every miss= 5 lateral burpees before re-attempting-
–
C) 3 sets/super set:
6-8 Db chest press
Max strict pull ups (use bands or ring rows if less than 3 reps)
–
D) Alt Tabata:
Weighted wall sit (using m-ball)
Wall balls
A) 5min Ascending ladder (for quality):
1 – 2 – 3 – 4 – 5 – 6 etc
Hspu
T2b
–
B) For time:
20 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
5 Lateral burpees
400m Run
20 Deadlifts
5 Lateral burpees
400m Run
20 Front squats
5 Lateral burpees
400m Run
–
C) 3 sets/super set:
20 Hollow body banded pull overs
5 Strict press (from floor)