STRENGTH
20 rep back squat -add 2.5-5kg from last week.

CONDITIONING
10 rounds of 60 secs
Push press 15 reps 50/30
ME DU’s

THE DUNGEON

6 x 500m row

2 mins rest

Strength/skill
EMOM 5 Mins – 5 x touch n go power clean and push Jerk
3×5 Pendlay row heavier than last week.

Conditioning
For time
Run 200m
15 thrusters 40/20
15 chest to bar pull ups
Run 200m
12 thrusters 50/25
12 chest to bar pull ups
Run 200m
9 thrusters 60/30
9 chest to bar pull ups

Strength/skill
5 sets of 5 strict press – build to a heavy set and complete 5 sets at that weight.

5 sets of 45 sec hollow rock

Conditioning
5×1 min stations for Maximum reps.

Cal row
Kbs
Box jump
Pull ups – jumping pull-ups
Wallball

Rest 1 min – repeat for 3 rounds

Strength/ skill
A. EMOM 5 mins – 5 x touch n go Power snatch – Moderate load
B. 3 x 5 Snatch grip push press.

Conditioning
5 rounds for time
10 Dead lift 140/ 90kg
50 Double Unders – scale to 125 single/ 35 du attempts

The Dungeon

4 Rounds NFT
5 strict HSPU
8 Strict pull ups
12 strict toe to bar

Strength/skill
Back Squat – 15 mins to establish a 20 rep max
3 sets of 2 min for ME handstand hold – 1 min rest

(accumulate as much time inverted as possible in 2 mins)

Conditioning
10 – 90 sec rounds

15 hang power cleans 60/35kg
ME effort Burpees

30 sec rest.

The Dungeon

2 min max effort Muscle ups

4 x ME 500 m row
90 secs rest

Strength

10 min Emom

2 pos clean + 1 split jerk ( high hang+ hang)

3×5 pendlay row

Conditioning

12 min amrap

30 walking lunges steps

15 hand release push up

5 muscle ups – toe nail drill to scale

Rest/recovery/catch up.

Recovery

30 mins easy swim

or

30 mins easy row every 5 mins come off for dynamic stretches

mobility

barbell smash – calves, quads

band distraction – hip flexor, hamstring, ankle

barbell overhead extension smash

Strength/skill

15 mins to est a 3 rm back squat

3×5-10 l-sit pull up (scale to seated or  banded l pull up)

Conditioning

3 rds for time

10 Kbs cleans left arm

10 Kbs

10  Kb cleans right arm

10 Kbs

5 kb push press left arm

5 kb push press right arm

10 Kbs

10 goblet squats

every time the Kb is placed down – 5 burpees

O-lifts

10 min Emom

1×2 pos snatch – hi hang and hang – moderate load.

5×3 snatch balance -heaviest possible

conditioning

6 min Amrap

6 Hspu – scale to pike press or push up.

9 ring dips –  no bands. Use toe nail drill to scale

12 toes to bar-  scale to v-ups with PVC pipe

Strength

Front Squat

10-1 8-1 6-1 6-1

perform 10,8,6,6 front squats at a moderate load, rest 60 secs then perform one rep at heavier load. Increasing the weight each single rep. Rest 2 mins between sets.

Conditioning

15 min Amrap

30 double unders

15 Deadlifts 60/40

15 wall balls