A) 4 sets/super set:

4 Back squats

16 Kb alt top to top shoulder press

-20min cap-

B) Tabata:

Cal row

-1min rest-

Tabata:

Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg

-1min rest-

Tabata:

Pull ups

-1min rest-

Tabata:

Db devils press – up to 22.5/15kg

A) 5 sets/super set:

2 Push press + 2 push jerks + 1 split jerk (same weight)

8 Reverse grip bent over row

-20min cap-

B) 20min AMRAP:

500/400m Row

20 Russian swings – up to 24/16kg

20 Wall balls

50 Double unders

A) 7mins to find heaviest:

3 rep hang squat snatch

-straight into-

7mins to find heaviest:

3 rep overhead squat – from floor

B) For time:

20 T2b

15 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg

10 Box jump overs

20 Pull ups

15 Overhead squats

10 Box jump overs

10 C2b

10 Thrusters

10 Box jump overs

10 Bar muscle ups

10 Thrusters

10 Box jump overs

-15min cap-

C) Alt Tabata:

Heavy bb curls

Strict press

A) 10mins rig work practise:

e.g Kipping/pull ups/muscle ups etc

-5mins to build-

B) 4 Rounds of moving:

30/21 Cal row/Bike

4 Bench press

20 Hollow body rocks

C) 5min AMRAP:

400m Run

Max single db devils press – up to 30/22.5kg

-5mins to build-

A) EMOM 10mins:

5 Front squats – from floor

B) For time:

21 – 15 – 9

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

Hspu

-EMOM= Lateral burpees L1=2 – L2=3 – L3=4/start with burpees-

C) 5min AMRAP:

2 – 4 – 6 – 8 etc Hr press ups

35 Double unders each round

A) 4 sets/super set:

6 Back squats

Max L-sit

B) 12min AMRAP:

15 Kb siwngs – up to 32/24kg

12 Back rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg

12 Back squats

9 Pull ups

9 T2b

C) 2-3 Rounds (time dependant):

30 Russian twists

30 Sec e.s Side plank

6 e.a Single kb Z press

A) 15mins to find heaviest complex:

Hang squat snatch + TNG squat snatch + 2 Overhead squats

B) -Fight gone bad style-

1min @ each station/x3 rounds:

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

Hspu – scale to piked hspu or hr press ups

Overhead squats – scale to front squats

C2b – scale to pull ups

Cal row/Bike

Rest

A) 3 Rounds:

10/8/6 Bench press

2 Rope climbs – anyway

2 TGU e.a

B) 5min AMRAP:

30/21 Cal row

30 Alt db snatches – up to 22.5/15kg

Max cal row in time remaining

-2:30 rest-

5min AMRAP:

15 Burpee box jump overs

30 M-ball cleans

Max burpee box jump overs in time remaining

-2:30 rest-

5min AMRAP:

30 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg

30 Pull ups

Max thrusters in time remaining

A) Every 2mins x4 rounds:

Odd- Pull ups L1=10 – L2=15 – L3=20

+ Max wall balls in time remaining

Even- 20 kb swings – up to 24/16kg

+ Max hr press ups in time remaining

B) 4 sets/super set:

15 Banded pushdowns

5 Ring dips (weighted if possible)

Max L-sit (using box’s/kb’s/paralettes)

-15min cap-

C) EMOM 7mins:

20 Air squats

+ Max burpees in time remaining

-5mins to build-

A) Every 90 sec x7 rounds:

Squat clean + front squat + push jerk + split jerk

B) For time:

21 – 15 – 9

Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg

Hspu

-rest 3mins-

21 – 15 – 9

Hang squat cleans

Lateral burpees

-If time-

C) Alt Tabata:

v-sit ups

Plank