WORKOUT

Run
3x400m

STRENGTH

Clean
5x2
(80,85,90,90,90%)

Deadlifts
5x5 @ 85%

STRENGTH

Split Jerk
5x2

Push Press
5x7 @80%

WORKOUT

For time:
2,4,6,8,10,8,6,4,2
Push ups
Wall Ball
Weighted Sit Ups

WORKOUT

“Ghost”
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min

STRENGTH

Snatch
7x2
(70,75,80,85,90,90,90%)

WORKOUT

3x rounds
30sec on 30 off
Power Snatch (@80%)
Strict Pull Ups
Air Bike cals
Russian Dips

STRENGTH

Back Squat
5x7 @80%

WORKOUT

5x Rounds for time:
15x Weighted box Step ups 12.5/10kgs
15x Ring Rows
15x Hang Clean 20/15kgs
15x Toes to Bar

STRENGTH

Handstand holds & Walking practice and play

WORKOUT

E3MOM for 15mins
4x Strict HSPU
6x Thrusters
12x Kettlebell Snatch

SCALED OPTION

E3MOM for 15mins
4x Strict DB Press
6x Thrusters
12x Kettlebell Snatch

STRENGTH

Deadlift
4x7 @75%

WORKOUT

Death by Devil Press

STRENGTH

Clean
5x3
(50,60,70,75, 75%)

WORKOUT

12,9,6,3
Hang Clean @50%
Push Jerk
Tire Flips

WORKOUT

4x Rounds for time:
15x Box jumps
18x Kettlebell swings
100m Single arm Overhead carry 20/15kgs

Finisher

Tabata
Hollow Rocks

STRENGTH

Push Press
4x10 (@80% of 1RM Strict Press)

WORKOUT

In Pairs going one for one for 6 sets
1min on 1min off
100m Run or Row
Max rep DB Hang Clean Jerk

STRENGTH

Back Squat
4x10

WORKOUT

FGB Style - 3x rounds 1min per station for Max Reps
- Jumping Squats / Air Squats
- Push Ups
- Deadball over Shoulder
- Pull Ups / Ring Rows
- Rest

STRENGTH

Snatch 1RM

WORKOUT

Annie:
For time
50,40,30,20,10
Double Unders
Sit Ups

STRENGTH

Back Squat 1RM

WORKOUT

Airbike
2min Max Calories

WORKOUT

For Time:

Row 1km
25x Kettlebell Swings
25x Burpee Box Jumps
Row 800m
20x Kettlebell Swings
20x Burpee Box Jumps
Row 600m
15x Kettlebell Swings
15x Burpee Box Jumps
Row 400m
10x Kettlebell Swings
10x Burpee Box Jumps
Row 200m
5x Kettlebell Swings
5x Burpee Box Jumps

STRENGTH

Strict Press 1RM

WORKOUT

For Time:
21,15,9
Handstand Push Ups
Power Clean 50/40kgs

STRENGTH

Deadlift 1RM

WORKOUT

Baseline:
For Time
500m Row
10x Pull Ups
20x Push Ups
30x Sit Ups
40x Squats
400m Run

STRENGTH

Power Snatch
7x2

WORKOUT

For Time:
2,4,6,8,10 Deadball Over Shoulder
Double Unders x10

STRENGTH

Bench Press
5x5

WORKOUT

Pukehoe Hill Summit

OPEN WORKOUT 21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.

Straight into 21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

STRENGTH

Split Jerk
10x1

Push Press
3x3

WORKOUT

Row Intervals
600m
400m
400m
200m
200m
200m