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

A) EMOM 5mins:

Pull ups – up to 15

B) EMOM 5mins:

Hspu – up to 15

-For Part A + B we are using this to really dial in good quality movement, not focusing on the amount of reps but the quality of them-

C) 3 Rounds for time:

30 Wall balls

15/12 Cal Row/Bike

20 Box jump overs

15/12 Cal Row/Bike

10 Burpee c2b

D) 3 Rounds:

400m Run

20 Hollow body rocks or 20-30 sec hold