For time

20 Deadlifts 120/80
Run 400m
20 KB swings 32/24
Run 400m
20 Overhead Squats 60/40
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps 24/20
Run 400m
20 Squat Cleans 60/40

35 min cap

Every 2 mins for 10 rounds

100m sprint
1x power clean
6 bar over burpees

Rest the remainder of the minute

Strength
Power Snatch
5 sets of 3.3.3
Rest 10 secs between rep cluster – 2 mins between sets

Conditioning
10 rounds for time
10 wall balls
10 sit ups
(15 min cap)

Strength/skill

A1. Front squat 6×8-10
A2. HSPU 4 x AMRAP

B. Good mornings 3×10

C.
AMRAP 12
300M ROW
10 BOX JUMPS
10 PULL UPS (15 JUMPING PULL UPS)

AMRAP 7
10 Power Clean @ 60/40
20 wall balls

Rest 4 mins

AMRAP 7
15 Deadlift @ 70kg
30 Double Under
15 Bar Facing Burpees

Rest 4 mins

AMRAP 7
10 OHS @ 50kg
20 KB Swing @ 24kg

Rest 4 mins

AMRAP 7
10 Power cleans @ 60/40
20 wall balls

Aim for AMRAP 1 and 4 to be the same score

Strength
3 sets of 10-12
Scapular retractions
Kip swings
Ring row to pull through
Hollow rock -45-60sec hold

Gymnastic density
4 rounds
6-8 strict pull ups
Rest 30 secs
AMRAP strict ring dips
Rest 30 secs
15 hand release push ups
Rest 2 mins

STRENGTH
DEADLIFT 4 x 10-12 reps

CONDITIONING
4 rounds for total working time
15 KETTLE BELL SWINGS 24/16
10 BOX JUMP OVERS
5 TOES TO BAR

REST 2 mins between rounds

Strength
Power Clean and push jerk
4 sets of 3.3.3
Rest 20 secs between reps – 2 mins between sets

Conditioning
3 rounds for time
50 double unders
25 wall balls
50 double unders
25 wall balls

25 min cap

Strength/skill
Front squat – 4 x 10-12 reps
HSPU – 4 x AMRAP

Conditioning
Amrap 10

300m row
10 burpee box jumps

Testing

1 RM Deadlift

gymnastic density

A. 4 rounds

6-8 strict pull ups
rest 30 secs
5-7 strict knees to elbow
rest 30 secs
12-15 hand release push ups
rest 2 mins

B. accumulate 3 mins in FLR ( front lean rest) on rings