A) 3 sets/super set:
8 e.a Single arm kb/db z press
12 Heavy db prone row
30 sec hollow body
–
B) For time:
50 Hspu
50 Alt db snatches – up to 22.5/15kg
50/40 Cal row
50 e.a Single db push press
50 Pull ups
–
B) Partner rowing sprints:
3x 350/250m each
-1 person works/1 person rests-
A) For time:
150 Wall balls
-EMOM (incl to start)= 5 Russian swings – up to 32/24kg-
-10min cap-
–
B) Back squats:
Every 2mins x5 rounds – 10 reps @ around 50-60%
–
C) EMOM 16mins:
Min1- Max cal
Min2- Max double unders
Min3- Burpees to target
Min4- Rest
-5mins to build-
A) EMOM 5mins:
1 Hang squat clean
1 Squat clean
2 Jerks
-1min rest-
EMOM 5mins:
1 Squat clean
2 Jerks
–
B) 1min on/1min off/x7 rounds:
10 Box jump overs
6 Lateral burpees
2 Power cleans
Max shoulder to overhead in time remaining
@L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
(move fast!)
–
C) 3 sets/super set:
8 – 10 e.a Alt db bicep curls
(change to bb if dbs are too heavy)
12 – 15 Plate reverse flyes
A) 3 sets/super set:
8 – 10 e.l db/kb step ups (one leg at a time)
10 e.s Half kneeling plate woodchop
Max strict pull ups (if getting less than 3, go to banded or ring rows)
–
B) 15min AMRAP:
15/12 Cal row or bike
12 Hspu
9 T2b
6 Double kb hang snatches – up to 24/16kg
3 Double kb thrusters
–
C) 3 sets/super set:
15 Banded tricep pushdowns or box dips
5/4/3 Strict press
A) 4 sets/super set:
2×8 – 2×6 Overhead squats
Max L-sit each set
–
B) 9min Cap:
15 – 12 – 9 Power snatches @L1=30/20kg – L2=35/25kg – L3=43/30kg
12 – 9 – 6 Lateral burpees
75 – 50 – 25 Double unders
Max Hspu in time remaining
-rest 3mins-
9min cap:
Above in reverse
–
(If time)
C) Alt Tabata:
Piked sit ups
Prone knee to wrist
A) 3 sets/super set:
2 Turkish get ups e.a
30 Sec hollow body hold
15 Weighted glute bridges
–
B) For Time:
7 – 5 – 3
DB devils press – up to 22.5/15kg
Bar muscle ups
15 – 12 – 9
T2b
High box jump overs
21 – 15 – 9
Cal row/bike
Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
@20mins:
5mins to find-
5 rep max thruster
A) For time:
30 wall balls
10 Burpees
25 Wall balls
8 Burpees
20 Wall balls
6 Burpees
-8min cap-
–
-5mins to build-
B) Every 90 sec x5 rounds:
2 Hang power cleans
1 Push jerk
2 Power cleans
1 Split jerk
(drop and reset after the push jerk and for the power cleans)
-into-
EMOM x5 rounds:
1 Hang power clean
1 Push jerk
1 Power clean
1 Split jerk
–
C) 15 min AMRAP:
12 Pull ups
10/7 Cal row/bike
8 e.a Single kb shoulder to overhead – up to 28/20kg
6 e.l Single kb box step ups
A) Back squats:
Option 1 (heavy) – 5/4/3/4/3/2
Option 2 (volume) – 5×10/3×6
-20min cap-
–
B) 5min AMRAP:
20 Hspu
400m Run
Max Hspu
-2min Rest-
5min AMRAP:
20 T2b
400m Run
Max T2b
-2min rest-
5min AMRAP:
20 Ring dips
400m Run
Max Ring dips
-5mins to build-
A) Every 3 mins x 5 rounds:
12 Front rack alt lunges
5 Strict press
5 Push jerks
5 High box jumps
-all from the ground/change weight for each each movement if needed-
–
B) 2min AMRAP/1min rest/x5 rounds:
2 Front squats
4 Lateral burpees
6 Deadlifts @L1=43/30kg – L2=61/43kg – L3=84/61kg
–
C) 2-3 Rounds:
10 Turkish sit ups
20 Lying leg levers
A) 5 Rounds for time:
15 Kb swings up to 24/16kg
10 Hr press ups
5 Burpees (stand up after last press up before starting burpees)
-10min cap-
–
B) 3 sets/super set:
10 e.l Double kb/Db Bulgarian split squat
15 Weighted glute bridges
60 Sec plank
–
C) 18min AMRAP:
75 Double unders
25 Hspu
15 Deadlifts @L1=43/30kg – L2=61/43kg – L3=84/61kg
25 T2b