A) EMOM 10mins:
Hang squat clean + front squat + split jerk
–
B) 4min Cap:
21 – 15 – 9
Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
Box jump overs
-Max pull ups in time remaining-
-Rest 5mins-
C) 10min AMRAP:
50 Double unders
15 Shoulder to overhead @L1=35/25kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
20/15 Cal
A) EMOM 10mins:
Pull ups L1-=3 – L2=6 – L3=9
Press ups L1=6 – L2=9 – L3=12
Air squats L1=9 – L2=12 – L3=15
–
B) 4 sets/Super set:
10 – 8 – 6 – 4 Floor press
10 Bent over rows
–
C) 15min AMRAP:
10 T2b
15 Wall balls
10 Kb swings – up to 32/24kg
15 Single kb push press
A) EMOM until fail:
Odd- Cal row or bike L1=9/6 – L2=12/9 – L3=15/12
Even- Death by burpees (up in 2’s)
–
B) Back squats:
Option 1- 5×3
Option 2- 4 sets/super set:
30 Sec goblet wall sit
6 Back squats
–
-If Time-
C) 5min AMRAP:
4 – 8 – 12 – 16 etc Wall balls
8 Kb swings each round -up to 24/16kg
A) Every 3mins x5 rounds:
300m Run
4 Deadlifts
3 Hang power cleans
2 Shoulder to overhead
–
B) Every 3mins x5 rounds:
400/350m Row or 800/700m Bike
Up to 10 C2b
Up to 10 hspu
–
C) 3 sets/super set:
12-15 Bb curls
12-15 Db overhead extn
A) Every 2mins x5:
3 TnG squat snatches + 3 Overhead squats
-Into-
3 sets:
2 TnG squat snatches + 2 Overhead squats
–
B) For time:
21 – 15 – 9
Push press @L1=30/20kg – L2=43/30kg – L3=52/35kg
Pull ups
-Into-
12 – 9 – 6
Hang power snatches
Bar facing burpees
–
C) 10min AMRAP:
300m Run
Max unbroken T2b
A) 3 sets/Giant set:
20 Kb front rack + overhead alt lunges (one overhead/one front rack/swap after 10 reps)
10 Strict pull ups (scale down to bands or ring rows)
10-15 Rower jacknifes
–
B) EMOM 16mins:
Min1) Max cal
Min2) REST
Min3) 15 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg + Max burpee box jumps in time remaining
Min4) REST
–
C) 3 Sets/Giant set:
10 Pendlay rows
5 Strict press
30 Russian twists
A) Every 2mins x5:
2 TnG squat cleans + 3 front squats + 2 jerks
-Into-
3 sets of:
2 TnG squat cleans + 1 front squat + 1 jerk
–
B) For Time:
“Diane”
21 – 15 – 9
Deadlifts – up to 101/70kg
Hspu
–
C) 10min AMRAP:
15/12 Cal
50 Double unders
10 Burpee pull ups
A) 15mins to build to a heavy complex:
Power snatch + hang squat snatch + TnG squat snatch + Overhead squat
-Into-
5mins to build to a heavy complex:
Hang squat snatch + TnG squat snatch
–
B) 3 Rounds for time:
400m Run
12 C2b
21 Kb swings – up to 24/16kg
12 Burpees
–
C) “Moby Flower”
Press ups
(keeping chest just off the floor when holding at bottom)
A) 3 sets/Giant set:
20 Db prone rows
10 Floor press
10 Tempo goblet squats (3-4 sec on way down)
–
B) For time:
10 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
20 Box jump overs
10 Power clean + jerks
20 Pull ups
10 Power cleans
20 Box jump overs
-Rest 3mins-
10 Hang power snatches @L1=25/15kg – L2=30/20kg – L3=35/25kg – L4=43/30kg
10 Burpee box jump overs
10 Hang squat snatches
20 Pull ups
10 Hang power snatches
10 Burpee box jump overs
–
C) 3 sets/super set:
15 – 20 Banded tricep pushdowns
Max box dips
A) 4 sets/super set:
10 Turkish sit ups
4 Overhead squats
–
B) 20min AMRAP:
200m Run
9 Ring dips
7 Devils press – up to 22.5/15kg
300/250m Row
7 Overhead squats @L1=30/20kg – L2=35/25kg – L3=43/30kg
9 Thrusters