1) 5×10 DB Floor press
10 KB side bends on each side in between rounds
2) AMRAP 15
10 HSPU
10 front rack lunges
50 double unders
1) 5×3 Deadlift
10 banded lat pulldowns in between rounds
2) For time complete:
30-20-10 reps of
DB snatch
Wall balls
Directly into
10-20-30 reps of
DB facing burpees
Cals
1) 10 Rounds for time:
20 front squats
20 Pull-ups
20 Burpee box jumps
20 STOH
20 Cals
1) 6 rounds:
5 strict chin-ups
10 ring push-ups
15 hollow rocks
20 air squats
2) 6 rounds: 90 secs work/30 seconds rest
15 down ups + max KBS
1) Establish a heavy T’n’G power snatch
2) EMOM 15
1. Double unders
2. Power snatch
3. TTB
1) 5×4 Strict press
In between sets 30 seconds static kb front rack hold
2) AMRAP 12
12 DB box step-ups
9 DB STOH
6 C2B
1) Back squat
6×2
In between sets 5-10 Russian box dips
2) AMRAP 5
10 GTOH
10 over bar burpees
1 min rest
X3
1) AMRAP 16 20 wall balls 15 ring dips 10 snatch
2) AMRAP 16 60 double unders 30 DB GTOH 10 burpee box step overs
1) 5×4 front rack lunges In between sets 20 hollow rocks
2) AMRAP 12: 200m row/ski 20 KBS 20 KB lunges
