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)

A) EMOM 5mins:

3 Snatch grip deadlifts + 2 hang power snatches + 1 TnG power snatch

-1min rest-

EMOM 5mins:

3 TnG power snatches

B) 12min AMRAP:

9 T2b

6 Box jump overs

3 Burpee box jump overs

1 Power snatch @90-100% of above

C) 4 sets/super set:

15 Banded tricep pushdowns

8 Floor press