A) 4 Sets/super set: 4 Back squats with a 3 second pause in the bottom of the last rep of each set – climbing 8 Pendlay rows – climbing   B) 4 Rounds for time- 400m Run 4 Muscle ups…

A) 5min AMRAP: 50 Double unders 15 Sit ups   B) 4 sets/super set: 3 Strict press @80% 12 Kb walking lunges – climbing   C) For time-  27 – 21 – 15 Thrusters @L1=25kg/15kg – L2=35kg/25kg – L3=43kg/35kg Pull…

A) 4 sets/super set: 4 Back squats – climbing 3 Seated box jumps – climbing   B) EMOM 9mins: Min1- Cal row L1=12/8 – L2=16/12 – L3=20/16 Min2- Ring dips L1=5 – L2=10 – L3=15 Min3- 10 SDHP @L1=30kg/21kg –…

A) 10mins to find 3RM: TNG squat clean   B) Every 30 seconds 5mins (10 rounds): 1 Squat clean @@80% of above   C) 15min AMRAP: 30 Alt pisotls 150 Double unders 30 Pull ups 15 Hollow body rocks  …

A) 4 sets/super set: 4 Deadlifts – climbing 2 Rope climbs (legless if possible) Max Hspu -20min cap-   B) 3 Rounds for time: 10 Burpee box jump overs 10 Burpee pull ups 10 Thrusters @L1=35kg/25kg – L2=43kg/30kg – L3=50kg/35kg

“Running Clock” 0 – 5mins: AMRAP- 10 Power snatches @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg 10 Hr press ups   5 – 15mins: Find heaviest complex- Power snatch + hang squat snatch + overhead squat (scale to cleans + front squat)…

A) Split jerks: 5x 2 – climbing   B) 2min on/1min off/x5 rounds: 20 M-ball cleans 15 Push press @L1=30kg/21kg – L2=35kg/25kg – L3=40kg/28kg 10 Lateral hops Max burpees in time remaining   C) Tabata: Hollow body alt leg levers…

A) 5 Rounds for time: 500m/400m Row 15 Thrusters @L1=30kg/21kg – L2=35kg/25kg – L3=43kg/30kg 10 Pull ups 15 SDHP 10 Box jumps  -22min cap-   B) 4 sets/super set: 5 – 3 – 1 – 1 Strict press 8 Pendlay…

A) Overhead squats: 5x 3 – climbing   B) 7min Hand stand practise   C) EMOM 12mins: Odds- 6 Ohs + 6 lateral burpees @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/43kg Evens- Hspu L1=4 – L2=8 – L3=12 – L4=15    -rest…

A) Front squats: 5 – 5 – 3 – 3 – 3 – climbing   B) 12min AMRAP: 1-2-3-4 e.t.c Power cleans @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/43kg – L4=70kg/50kg 2-4-6-8 e.t.c Wall balls 50 Double unders   C) 3 sets/super…