A) Power snatch: 4x 1.1.1 3x 1 -20min cap-   B) EMOM 24mins: Min1- Pull ups L1=5 – L2=10 – L3=15 Min2- Cal row L1=10/7 – L2=14/10 – L3=18/13 Min3 +4- 200m Run + rest remainder

A) 10mins to build to a “heavy”: 2 rep back squat with no pause @ the top   B) 7mins to find “max”: Back squat   C) For time: 3 Rounds- 15 Ring dips 10 Burpee box jumps 5 Clapping…

A) 3 sets/super set: 8 Close grip bench press 2 Rope climbs Max L-sit -15min cap-   B) EMOM 12mins: Min1- Double unders L1=30 – L2=50 – L3=70 Min2- T2b L1=5 – L2=10 – L3=15 Min3- Alt pistols L1=8 –…

A) 2 sets/super set: 10 e.s Back rack crab walk 10 Weighted glute bridge with pause @ top 5 Strict press -12min cap-   B) Squat clean + jerk: 7mins to fiand a “heavy 1.1.1 7mins to find “max”  …

A) -week3- Overhead squats: 3×3 (if scaled to front or back squats over last couple of weeks stick with that) -20min cap-   B) 18min AMRAP: 20 Goblet squats @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 400m Run 20 Kb hang clean +…

A) 3 sets/super set: Max strict ring dips 8 Bench press   B) 30min AMRAP: 500m Row 4 Rope climbs 30 Wall balls 20 Box jump overs 1 Turkish get up each arm (men up to 24kg – women up…

A) 20min AMRAP: 20/15 Cal row 20 Deficit press ups (men=blue plates – Women=green plates) 20 Pull ups 20 Alt goblet lunges @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg   B) 4 Sets/super set: 4 Back squats with no pause @ top…

A) Push press + push jerk: 2x 3+2 2x 2+2 2x 1+1   B) 10mins to build to a “heavy”: 5 rep deadlift   C) @ weight above complete: 3x 2 deadlifts   D) 10min AMRAP: 60 Wall balls 50…

A) 3 sets/super set: 10 Back rack squat jumps (non-stop) 8 e.s Single kb glute lean with row 20 e.s Back rack crab walk   B) 12mins to find heaviest complex: Power clean + hang squat clean +2 front squats  …

A) -week 2- Overhead squats: 4×4 (if substituted for front or back squats last week then run with that same movement) -20min cap-   B) 3 Rounds for time: 20 Overhead alt lunges @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/35kg 20 Deadlifts…