Strength

A1 Front squat 12,10,8,8 reps
A2 band pull a parts 4 x15
A3 scapular retractions in push up position 4x 12

Conditioning
1 min rowing
1 min push ups
2 mins rowing
2 min push ups
3 mins rowing
3 mins push ups
Row for calories
All calories and reps added together for total score

Strength
Strict press
4 sets of 10

Conditioning
Emom 20
Odds 8 deadlifts at body weight
Evens 10 toes to bar

Amrap 8
15 Kbs 32/24
10 Burpees

Rest 2 mins

Amrap 8

12 thrusters 40/20
12 pull ups

Rest 2 mins

Amrap 10

15 wall balls 9/7
10 power clean 60/30

Strength
4×10 front squat

Conditioning
4 rounds for calories and reps
3 min max calorie row
1 min max effort push press 50/30
1 min rest

17 min AMRAP
40 Burpees over the bar
30 snatch 40/20
30 Burpees over the bar
30 snatch 60/30
20 Burpees over the bar
30 snatch 75/45
10 Burpees over the bar
AMRAP snatch 90/55

A. skill practice -15 mins
B. Gymnastics
EMOM 12
1. 30 sec l sit
2. 5-7 strict pull ups
3. 5-7 strict ring dips

C. Active recovery
2km row at 80% effort -every 2 mins come off and perform 5 inch worm

A.
In pairs
Amrap 25
200m run
10 power clean 50/35
10 push press 50/35

1 woks 1 rests

B1. 2 min ME toes to bar
B2. 3 min ME hollow hold

A.
strict press 4 sets of 10 reps

B.
kipping tekkers and muscle up progressions

C.

Amrap 12
150 wall balls
90 double unders
30 muscle ups.

A.
Kb front rack step ups (box24/20)
3×20 steps ups – as heavy as possible

B.
AMRAP 15
20 cal row
10 Burpees over the bar
5 thrusters 70/40

A)
15 min skill practice

B)
8 min EMOM
30 sec Strict pull ups
30 sec HS hold

8 min EMOM
30 sec ring dips
30 sec L sit hold

8 min EMOM
30 sec ring push ups
30 sec medball bridges