Workout of the day

1) 15 Min AMRAP

15/12 Calories
10 Burpees
50 Double Unders

2) In 18 Mins complete 10 Rounds of:

10 Pull-Ups
10 Box Jumps/Step Ups
10 Sit-Ups

*** Remaining time max Thrusters (60/40kg)***

The score is the number of Thrusters

1) Power Clean

Every 30 Secs x 10 Sets complete 3 TNG Power Cleans @60-70% of 1RM

0:00, 0:30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 4:30

Then

EMOM x 7 Mins

5 TNG Push Jerks @ the same weight

5:00, 6:00, 7:00, 8:00, 9:00, 10:00, 11:00

2) 15 Min EMOM

20 Wall Balls
15 TTB
15 Down Ups

1) Build to a heavy set of 5 Sumo Deadlifts

Then

3 x 5 @ 80% of what achieved above

2) 15 Min AMRAP

10 Front Rack Lunges
10 STOH
40 Double Unders

1) Back Squat

E2MOM x 6 sets

2 Back Squats @ 80%

0:00, 2:00, 4:00, 6:00, 8:00, 10:00

2) “Fran”

21-15-9
Thrusters
Pull-Ups

(42.5/30kg)

1) 7 Min AMRAP

7 HSPU
7 Front Squats
7 Down Ups

2) 7 Min AMRAP

7 Hang Power Cleans
7 TTB
7 Press Ups

3) 14 Min AMRAP

14 Calories
14 STOH
14 Bar Hops

1) Find a max set of pull-ups

Then

Every 30 secs x 7 Mins 35-50% of max set

2) 14 Min AMRAP

14 Calories
14 DB Snatch
7 Burpees

1) 4 Mins Max Cal Ski Erg

2) “Grace”

30 C&J for Time

(62.5/42.5kg)

1) 15 Mins to Find 1RM Snatch

2) 16 x Min AMRAP

20 Partner wall Balls
10 synchronised Burpees
10 Man Makers (alternating reps with partner)

(22.5/15kg)

1) 20 Mins to find 1RM Back Squat

2) EMOM x 20 (40 secs work 20 secs rest)

Double Unders
STOH
TTB
Thrusters

1) E2MOM x 12 Mins 3 Deadlifts @ 70%

2) “Elizabeth”

21-15-9 reps for time of:

135-lb. cleans
Ring dips

1) Push Press or Push Jerk EMOM x 12 Mins 2 STOH AHAP

2) “Annie”

50-40-30-20-10 reps for time:

Double-unders
Sit-ups

1) 20 Mins to find 1RM Clean

2) AMRAP x15

250m Row/ski
10 x GTOH (60/40kg)
10 x Pull-Ups