STRENGTH

Deadlift
5@50%
3@60%
2@70%
1@75%
1@ 80%
1+ @85%

WORKOUT

3x Rounds
2mins On 1min off
4x Wall Walk Up
50x Double Under
Max Rep Thruster

EXTRAS

4x Rounds Super Set
3-5 RIng Dip  
3-5 Ring Pull Up

STRETCH

Pigeon
Barbell trap smash

STRENGTH

Back Squat
5@65%
5@72.5%
3x5 @77.5%
5+ @77.5%

WORKOUT

Grace  
30x Clean & Jerk 60/42.5kgs

EXTRAS

Hollow Rocks
50x

STRETCH

Wall pretzle
Banded Lat

WORKOUT

In Teams of 3  
For Time:
A. 100x Calories

B. 110x Kettlebell Swings
90x Ring Push Ups
70x Toes to Bar
50x Burpee Box Jump Over

One Person Working on part A
2 People (with One Working One Resting) working on Part B.
Once Either part is complete the third member can help finish and all work together.
You can switch when ever.

EXTARS

Wall Facing HSPU
5x5

STRENGTH

Deadlift
5@65%
5@72.5%
3x5 @77.5%
5+ @77.5%

WORKOUT

For Time:
20,18,16,14,12
DB Thruster
5,4,3,2,1
Bar Muscle Up

EXTRAS

Bar Muscle Up Negative
4x1

STRETCH

Calf Smash on KB
Ankel Archillies with KB

STRENGTH

Clean + Hang Clean + 2x Front Squat
6x1

WORKOUT

Partner WOD  
800m Row - Partner Holds Handstand
100x Double Unders - Partner Holds Hollow
400m Row - Partner Holds Handstand
50x Double Unders - Partner Holds Hollow

EXTRAS

Handstand Walk Practice
5x max

STRETCH

Banded Chest
Banded Tricep

STRENGTH

Push Press
5@65%
5@72.5%
3x5 @77.5%
5+ @77.5%

WORKOUT

5x Rounds For Time
5x Power Snatch
1x Rope Climb
200m Run

EXTRAS

4x Rounds Super Set
3-5 RIng Dip  
3-5 Ring Pull Up

STRETCH

Wall pretzle
Banded Pistol

STRENGTH

Deadlift
4x5 @70%
5+ @70%

WORKOUT

3x Rounds for Max Reps
40sec on 20sec off   
Strict Pull Up
Sled Drag
KB Swings
True Ring Rows
Toes to Bar

EXTRAS

Wall Facing HSPU
5x2-4

STRETCH

Hip Flexors (Peoples Elbow) +
Pigeon

STRENGTH

Push Press
4x5 @70%
5+ @70%

WORKOUT

3x Rounds for Time:  
50x Double Unders  
8x Deadball Over Shoulder
16x Double Dumbbell Hang Clean & Jerk

EXTRAS

Chest to Bar Pull Ups
4x Max Rep

STRETCH

Twisted ShoulderBlade Stretch + Chest Stretch

STRENGTH

Split Jerk
10x 1 as EMOM

Back Squat 
4x5 @70%
5+ @70%

WORKOUT

Tabata Air bike
8x 20sec On 10sec Off
For Max Calories

EXTRAS

Ring Muscle Up
Transitions
4x3

STRETCH

Pigeon + Frog

WORKOUT

2rounds of:
5min AMRAP
3x Snatch
15x Box Jump

Rest 2min

5min AMRAP
3x Strict HSPU
50m Run

Repeat each AMRAP twice

TEST DAY

STRENGTH

Back Squat
1RM  

Deadlift  
1RM

Push Press
1RM

STRENGTH

Front Squat
5x3

WORKOUT

30,20,10
Wall Balls 9kgs
15,10,5
Power Clean & Jerk

STRETCH

Couch Stretch
Raised Pigeon

STRENGTH

Power Snatch
10x1

WORKOUT

For Time:
10 Dumbbell Snatches, 20/17.5 kg
Run, 100 m
8 Dumbbell Snatches, 22.5/20 kg
Run, 100 m
6 Dumbbell Snatches, 25/22.5 kg
Run, 100 m
4 Dumbbell Snatches, 27.5/25 kg
Run, 100 m
2 Dumbbell Snatches, 32.5/27.5 kg
Run, 100 m
4 Dumbbell Snatches, 27.5/25 kg
Run, 100 m
6 Dumbbell Snatches, 25/22.5 kg
Run, 100 m
8 Dumbbell Snatches, 22.5/20 kg
Run, 100 m
10 Dumbbell Snatches, 20/17.5 kg

EXTRAS

Ring Muscle Up Transtitions on Low Rings (Use Band under Bum)
5x3

STRETCH

Hip Flexor
+ Banded Ankel

STRENGTH

Strict Pull Up
5x3

WORKOUT

In Pairs 10min AMRAP
10x Sync Pull Ups
10x Sync Toes to Bar
10x Hang Clean 65/45kgs
20x Pull Ups
20x Toes to Bar
20x Front Squats 65/45kgs

EXTRAS

L-Sit Hold
3x max (or Accumulate at least 40sec)

STRETCH

Prisoner Stretch
+ Twister shoulder blade stretch

STRENGTH

Push Press
5x7

WORKOUT

4x Rounds
1min Per station for Max Reps
Row
Wall Walk Up
Double Under

EXTRAS

Handstand Push Up Negatives
4x2 As Slow as possible

STRETCH

Lat Stretch
Chest Stretch

STRENGTH

Back Squat
5x7

WORKOUT

Hill Walk/ Drag

EXTRAS

Bar Muscle Up
3x max (use bands or box jumping transitions and stop at 10 reps)

STRETCH

Couch Stretch
Pigeon

STRENGTH

Clean + Hang Clean + Split Jerk
7x1

WORKOUT

21,15,9
Thruster 40/30
Ring Dips

EXTRAS

Chest to Bar Iso Hold(under hand)
3x 10-20sec

STRETCH

Hip Flexors (Peoples Elbow) +
Standing Straddle Fold with Chest stretch

STRENGTH

Handstand Push Ups
5x Max Rep
(use deficits)

WORKOUT

3sets of  
In 2mins
Row 300m
Max Rep
Strict Press 20/15kgs

EXTRAS

Dragon Flag Lowers
4x2

STRETCH

Twisted ShoulderBlade Stretch + Chest Stretch

STRENGTH

Deadlift
5x3 @75%+

WORKOUT

3mins on 1min Off for 3 sets
AMRAP
12x Plate Ground to Overhead
12x Overhead Walking Lunge
12x Sit Ups

EXTRAS

Bar Muscle Up
Launch + Knees to bar
5x1

STRETCH

Seated Hamstring Straddle + Frog

STRENGTH

Snatch Balance
4x3

Overhead Squats
4x2

WORKOUT

8min AMRAP  
In Pairs
Max Rep
Burpee Box Jump Over

EXTRAS

Ring Dip
3x Max Rep (aiming for 3+)

STRETCH

Calves + Couch Stretch