-5mins to build-

A) Every 2mins x6 rounds:

200m Run

1 Power snatch + 1 hang squat snatch + 1 Overhead squat

B) 20min AMRAP:

15 C2b

20 Alt db snatches – up to 22.5/15kg

10 High box jump overs

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

-5mins to build-

A) Every 2mins x6 rounds:

Cal row L1=12/9 – L2=16/13 – L3=20/17

3 TNG Power cleans

B) For time:

10 – 8 – 6 Lateral burpees

20 – 18 – 16 Front rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg

40 – 36 – 32 Lateral hops

C) 10min AMRAP:

8 e.a Single Db shoulder to overhead – up to 30/22.5kg

12 Ring dips

16 Wall balls

A) 5min practise:

Handstand –

Walking/press ups/shoulder taps/piked box walk/kick ups etc.. (anything up side down)

B) EMOM 15mins:

Min1 – Alt pistols L1=10 – L2=14 – L3=18

Min2- T2b to pull up (1for1) L1=4 – L2=6 – L3=8 (if using band or box for pull ups then do all t2b 1st then all pull ups)

Min3- 45 Sec max double unders

C) 18min AMRAP:

400m Run

5 Wall climbs

25 Kb swings – up to 24/16kg

15 M-ball cleans

-5mins to build-

A) EMOM 7mins-

5 Push jerks (from floor)

B) For time:

20 – 15 – 10

Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg

Pull ups

Box jump overs

C) 3 Rounds:

2 Heavy TGU e.a

Ring dips – Option 1: 10 Ring dips (banded if needed) – Option 2: 5 Weighted

20-30 Hollow body rocks

A) 4 sets/super set:

16 Db/kb Alt lunges

3 Squat cleans + 1 Jerk

-20min cap-

B) For time:

50 Air squats

400m Run

30 Push press @L1=30/20kg – L2=43/30kg – L4=52/35kg

200m Run

20 Power cleans

400m Run

10 Squat clean + jerks

-If time-

C) 2 Rounds (No rest):

20 Sit ups

30 Russian twists

A) 3 Sets/super set:

30 – 60 sec side plank e.s

6 e.a Single Kb/db seated shoulder press

10 Back squats

B) 2min on/1min off/x4 rounds (each):

Odd- 200m Run + max burpees in time remaining

Even- 20/17 Cal row + max kb swings in time remaining – up to 24/16kg

(5min drilling with coach)

-5mins to build-

A) EMOM 10mins:

Odd- Burpee box jumps L1=4 – L2=7 – L3=10

Even- 3 Hang power snatch (climbing)

B) For time:

50 Wall balls

40 Alt db snatches – up to 22.5/15kg

30 Single db thrusters

20 Pull ups

10 Hspu (strict if able)

20 T2b

30 Single db alt hang clean + jerks

40 Single db front rack alt lunges

50 Wall balls

-5mins to build-

A) EMOM 8mins:

3 Deadlifts + 2 hang squat cleans + 1 jerk

-1min rest-

EMOM 4mins:

1 Hang squat clean + 1 jerk

B) 20min AMRAP:

200m Run

10 Double kb/db hang clean +jerks – up to 24/16kg – 22.5/15kg

15 Lateral burpees over Kb/Db

200 Run

10 Double kb/db deadlifts

15 Single kb/db box step overs

20 Pull ups

(If time)

C) Alt Tabata:

Hollow body rocks

Russian twists

A) 4 sets/super set:

1min wall sit (weighted if able)

20m Plate push

2 Rope climbs

B) 3min AMRAP/1:30 rest/x5 rounds:

15/12 Cal row

15 T2b

15 SDHP @L1=30/20kg – L2=35/25kg – l3=43/30kg

*Max bar facing burpees in time remaining*

(Push hard on these – move fast and with purpose)

A) 5 sets:

3 Front squats + 1 split jerk (3 sec pause in dip of jerk)

-20min cap-

B) For time:

21 – 15 – 9

Front squats @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

Shoulder to overhead

*EMOM= 4 Lateral burpees (including start)*

C) EMOM 12mins:

Min1- 5 T2b + 5 Pull ups (+ 5 c2b if able/incl pull ups) + 15 Air squats

Min2- 6 Hr press + 10 kb swings – up to 32/24kg

Min3- Rest