A) EMOM 16mins:

Min1- 3 Strict press + 5 Push press – from the floor

Min2- 10 Bent over rows + max hanging leg raises

Min3- 8 Bb curls + max box dips

Min4- Rest

B) 3 Rounds:

2min AMRAP- Cal row/bike

-30 sec rest-

2min AMRAP- 30 Double unders + 5 clean + jerks @L1=43/30kg – L2=52/35kg – L3=61/43kg

-30 sec rest-

2min AMRAP- 3 Bar muscle ups + 10 Wall balls (scale bmu to 5 c2b or pull ups)

-1min rest-

“Running Clock”

0 – 3mins:

Max burpee to target

3 – 5mins:

-Rest-

5 – 8mins:

Max thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg

8 – 10mins:

-Rest-

10 – 20mins:

5 Rounds-

5 Bar facing burpees

10 Clean + jerks @L1=30/20kg – L2=35/25kg – L3=43/30kg

50 Double unders

20 – 27mins:

Find a 5rm + 3rm-

TnG squat clean thruster

27 – 30mins:

-Rest-

30 – Finish:

21 – 15 – 9

T2b

Hspu

5 Deadlifts each round – up to 120/84kg

A) Every 90 sec x 10 rounds:

10 Back squats @50-60%

B) EMOM 5mins:

Hspu – up to 12 (deficit if able)

C) 4 Rounds for time:

20 Kb siwngs – up to 24/16kg

10 Single kb overhead alt lunges

15 Kipping pull ups (no butterfly)

10 Single kb front rack alt lunges

5 High burpee box jumps

A) 7mins to build to a heavy:

5 Rep overhead squats

(from the floor)

-Into-

7mins to build to a heavy complex:

Power snatch + hang squat snatch + TnG squat snatch + overhead squat

-Into-

7mins to build to heavy:

2 Rep squat snatch

(TnG or drop and reset)

B) 2mins on/1min off/x4 Rounds:

20 Wall balls

20 Sdhp @L1=25/15kg – L2=30/20kg – L3=35/25kg

Max thrusters in time remaining

-If time-

C) 2-3 rounds:

20 Hollow body rocks

20 Piked sit ups

20 Russian twists

A) 3 sets.super set:

6-8 Ring dips (weighted if possible)

16 Double kb alt top to top rows

6-8 Floor press

B) 4 Rounds:

45 Sec bar facing burpees

15 sec rest-

45 Sec Single db alt hang clean + jerks – up to 22.5/15kg

-15 sec rest-

45 Sec Cal row or bike

-1min rest-

C) 10mins practise:

Anything handstand

A) EMOM 12mins:

Min1 – Hspu (up to 20)

Min2 – T2b (up to 20)

Min3 – 6 High Box jumps

-Rest 5mins-

B) 2mins on/1min off/x4 rounds:

Cal Row or bike

C) Build to a heavy:

6 Rep deadlift

“Running Clock”

0 – 10mins:

Find heavy complex of-

3 Power cleans + 3 Jerks

10 – 13mins:

Rest

13 – 23mins (AMRAP:

20 Wall balls

40 Double unders

20 Shoulder to overhead @L1=30/20kg – L2=35/25kg – L3=43/30kg

40 Lateral hops

23 – 28mins:

Rest

28 – To finish:

For time:

20 Hang squat cleans @L1=30/20kg – L2=40/30kg – L3=50/35kg – L4=60/40kg

15 Hang squat cleans @L1=40/30kg – L2=50/35kg – L3=60/40kg – L4=75/50kg

10 Hang squat cleans @L1=50/35kg – L2=60/40kg – L3=75/50kg – L4=90/60kg

5 Hang squat cleans @L1=60/40kg – L2=75/50kg – L3=90/60kg – L4=105/70kg

A) 4 sets/super set:

16 Db walking lunges

5 Strict press

Max strict pull ups

(use bands or go to ring rows if less than 3 reps)

B) 4 rounds/each round for time/90 sec rest between:

10 Hang power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

Hspu L1=5 – L2=10 – L3=15 (choose a level that allows you to get the reps done in no more than 2 sets)

10 Front squats

10 Lateral Burpees

-If time-

C) Tabata:

Double unders

-every trip = 1 press up/to be done within the 10 sec rest-

-5mins to build-

A) EMOM x10mins:

3-5 Lateral burpees

2 Power snatches + 1 Overhead squat

B) For time:

30 Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

400m Run

30 Front rack alt lunges

400m Run

30 Deadlifts

400m Run

C) Alt Tabata:

L – Hang

Turkish sit ups

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-