A) 3 Rounds:
50m Double kb farmers carry
6 Bb Z press
10 e.a Single arm ring row
B) EMOM 8mins:
Even- 45 sec max cal row
Odd- 45 sec double unders L1=20 – L2=30 – L3=40
+ Max Hr press ups
-rest 2mins:
C) EMOM 8mins:
Even- Burpee box jump overs (6-12 reps)
Odd- Ring dips + pull ups L1=6+6 – L2=8+8 – L3=10+10
-rest 2mins-
D) 4min Cap:
Run (400-600m) + max Kb SDHP in time remaining- up to 24kg/16kg
A) 10min AMRAP (moving @80%):
25/20 Cal row
10 Heavy russian swings
5 Muscle snatch – up to 30kg/20kg
5 High hang squat snatch
Max L-Hang
B) 10mins to find heaviest complex:
Hang sqiat snatch + low hang squat snatch + full snatch (drop + reset each one)
C) @weight above complete:
10 Full snatches (as singles)
– every miss= 10 Lateral burpees to be done before next snatch –
D) 9min AMRAP:
3 – 6 – 9 – 12 etc
Thrusters @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg
C2b pull ups (scale to pull ups)
A) Overhead squats:
5x 3
-15min cap-
B) 20min AMRAP:
500m/400m Row
25 Deficit hr press ups
15 T2b
25 Kb swings – up to 24kg/16kg
15 2for1 wall balls
A) Front squat + split jerk:
3x 4+2
2x 2+1
-15min cap-
B) EMOM 12mins:
Min1- 10 SDHP + 10 Push press @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg
Min2- C2b L1=10 – L2=15 – L3=20 (scale to pull ups)
Min3- Double unders L1=20 – L2=35 – L3=50
-rest 5mins-
C) 4min Cap:
400m run (scale to 200m)
Max hspu in time remaining
A) 7mins to find a “heavy”:
5 rep hang squat clean
–straight into-
B) 7mins to find:
2RM hang squat clean
C) 5 Rounds for time:
25/20 Cal row
1 Rope climb
20 Kb swings – up to 24kg/16kg
1 Rope climb
10 Ring dips – strict if possible
1 Rope climb
-If time-
D) Tabata:
L-sit
A) 3 sets/super set:
16 Double kb front rack walking lunges
2 TGU e.a
Max strict t2b
B) 4 Rounds for time:
20 Wall balls
15 T2b
10 Burpee box jumps
5 Muscle ups (scale to c2b/pull ups + ring dips/hr press ups)
C) 3 sets/super set:
6 e.a Single kb Z press
10 e.a Single kb bent over row
A) 2 Rounds:
1min Skipping
30 Sec burpees
10 Behind the neck push jerks (snatch width) – up to 30kg/20kg
5 Snatch balance
-5mins to build-
B) EMOM 7mins:
Power snatch + hang squat snatch + TNG squat snatch
-1min rest-
C) EMOM 4mins:
1 Hang squat snatch
D) For time:
21 – 18 – 15 – 12
Alt pistols
Deadlifts @L1=61kg/43kg – L2=84kg/61kg – L3=101kg/70kg
Hspu
A) Find 1RM:
Strict press within 6 sets
-Max L-hang between sets-
B) 10mins of running
C) For time:
21 – 15 – 9
Deadlifts @L1=61kg/43kg – L2=84kg/61kg – L3=101kg/70kg – L4=110kg/77kg
Single kb push press e.a – up to 24kg/16kg
Single kb suitcase alt lunges e.l
A) 15mins to find heaviest complex:
Power clean + 2 push jerks + TNG squat clean + front squat + push jerk
B) For time:
400m Run
15 Power clean + jerks @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg
30 Front squats
15 Power clean + jerks
400m Run
-13min cap-
C) 3 sets/super set:
15 Banded tricep pushdowns
Max Strict ring dips – use band if getting less than 3
8 e.a Single kb row
A) 4 Sets/super set:
3 Bench press
12 Front rack alt lunges – from floor
-15min cap-
B) 4 Rounds for time:
15 M-ball cleans
10 Burpees
C) 3 Rounds:
1-3 Rope climbs
Max HSPU
60 Sec hollow body
-If time-
D) Tabata:
Bb curls – heavy