STRENGTH

Bar Muscle Up
1 rep 10min EMOM

Strict Pull Up
3x Max Rep

WORKOUT

21,15,9
Box Jump Over
Kettlebell Swing 32/24kgs

STRENGTH

Bench Press
1RM

WORKOUT

2x through
1:30min 30sec Rest
10/8 Calories
Max Rep DB Push Press

10/8 Calories
Max Rep Strict Press

100m Run
Max Rep Overhead Sit Up

STRENGTH

Clean & Jerk
1RM

WORKOUT

5x Rounds for Time:
8x Hang Power Clean
50,40,30,20,10
Air Squat

STRENGTH

Power Snatch
1RM

WORKOUT

In Pairs
2x Rounds for Time:
10x Wall Walk Up
20x Pull Ups
60x Plate Ground to Overhead
20cal Bike

STRENGTH

Reverse Back Rack Lunge
4x10

WORKOUT

Every 1:30min complete for 4 sets
10x DB Thursters
10x V-up
Max Rep Double Under
30sec Rest

WORKOUT

18min AMRAP
800m Run
20x Push Jerk 75/50kgs

STRENGTH

Pull Up Negative or Strict Weighted Pull Up
EMOM for 10mins
1x Rep

WORKOUT

5x Rounds for Time:
8x Deadlift
8x Burpee
1x Rope Climb

STRENGTH

Overhead Squats
5,3,2,2,1,1,1

WORKOUT

10,8,6,4,2
Snatch
Toes to Bar

STRENGTH

Handstand Walk Practice
10mins

WORKOUT

17.5
10x Rounds
9x Thurster
35x Double Unders

STRENGTH

Strict Press
5x2

WORKOUT

12min AMRAP
5x Push Ups
10x Kettlebell Swing
15x Sit Ups

STRENGTH

High Hang Snatch
4x3

Snatch
4x2
4x1

Snatch Pull
4x3

WORKOUT

Hill Sprint
3x50m

STRENGTH

Front Squat
Tempo
5x3
42X1

WORKOUT

3x Rounds off
45sec On 15 off
Pistols
Handstand Push Ups
Air Bike
Box Jump

WORKOUT

In Pairs
30x Syncro Hang Power Clean & Jerk
20x Burpee Over Bar
45x Toes to Bar
30x Sync Wall Balls
20x Burpee Over Bar
30x Pull Ups
30x Syncro Power Snatch
20x Burpee Over Bar
15x Bar Muscle Up

STRENGTH

Strict Press
5x2

WORKOUT

DT
5x Rounds
12x Deadlift
9x Hang Clean
6x Push Jerk

STRENGTH

Yoke Carry
5m as heavy as possible

WORKOUT

in Pairs
10x Rounds for Time:
10x Wall Ball
10x Kettlebell Swing
10x Bupree Box Jump Over

WORKOUT

1.2/ 1km Row
5/4km Bike
1km Run

Post Workout Mobility 20min

STRENGTH

Bench Press
7x1

WORKOUT

EMOM for 12mins
2x Turkish Get Up
5xRing Dips
20x Weighted Sit Ups

STRENGTH

Clean
6x2

WORKOUT

100x Double Unders
2,4,6,8,10
Overhead Squats
Pull Ups
50x Double Unders

STRENGTH

Split Jerk
10×1

WORKOUT

In teams of 3:
100x Double Dumbbell Clean & Jerk (Partner holds deadball)
400m Farmers Carry & Deadball
10x Rope Climbs (One person hanging from bar)

STRENGTH

Pause Back Squat
10x1 with 5sec Pause

WORKOUT

For Time:
50x Sit Ups
50m Lunge
40x V-Ups
40m Lunge
30x Hollow Rocks
30m Lunge