For time:
50–40–30–20–10
Double-Under (Sc. SU x2)
Sit-up

*time cap 12:00

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Timecap 30 min

5 rounds for time:
15 Pull up
20 Push up
30 Sit up
50 Air Squat
2min Rest

(Time Cap 35min)

Do not include final 2min rest in your overall time.

CHELSEA
On the minute every minute for 30 minutes:
5 pull-ups
10 push-ups
15 air squats

Scaling options for both workouts:
pull-ups to ring row or jumping pull ups
push-ups to against box or rubber band

Intermediate:
4 pull-ups
8 push-ups
12 air squats

Beginner:
3 pull-ups
6 push-ups
9 air squats

For time

21–15–9
Deadlift @100/70 kg
Handstand push up

TC 10 min

Scaled

HSPU = pike box push up, pike push up, Z-press

21–15–9:
60/42,5kg Squat Cleans
Ring Dips

*TC12min

*COMP:
Squat Cleans 70/50kg
Strict Ring Dips

*SK1:
Squat Cleans 45/30kg
Banded Ring/Matador Dip OR Ring Push-Ups

*SK2:
Hang Power Cleans
Front Squats
Elevated Ring Push-Ups
Load: 20/15kg

For Time:
21-15-9
Thruster 35/25, Rx 42/30
Pull-up

For Time:
30 Clean & Jerk
Rx 60/42,5

FOR TIME:

3 Rounds
400m Run
21 American Kettlebell Swings
12 Pull-Ups

Timecap: 15:00

Please run the same route!

For time

30 Snatch 60/42,5 kg

Scaled

30 Hang snatch

TC 6 min

• the load should feel moderate, not maximal
• sprint -style workout
• load suggestion ~50% of 1rm
• power snatches recommended