Alternate A,B&C for 4 rounds:

A) 3 Weighted Pull-Up + 3-6
Strict C2B
B) 6+6 Seated (floor) DB/KB
Press
C) 2 Depth Jump to Box *

*Start with a small box/stack of
plates. Perform an explosive
vertical jump!

For time:

400m Run
50 DU
40 Thruster
30 TTB

RPE 3-4, go by feel

Loadings:
Rxd: 40/30kg
Masters: 30/25kg
Tailored: 30/25kg

Tailoring Options:
Run→ 500M ROW
DU→ Decrease rep scheme or
single unders
TTB→ hanging heel raise

Every 6minx4

20 sumodeadlift high pull @40/30kg
10 box jump
14 abmat sit ups
10 box jumps
20 sumodeadlift high pull @40/30kg

POWER CLEAN

Every 90s x4
2 tng power clean + 1 front squat
--> build up to heavy

Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM.
All sets across (same loading).
You can choose from 9 to 12
sets.

4x6 SOTS Press, elevate heels
if needed
RPE 3+ to 4

Find heavy of the day in 15min
(RPE 4+ to 5)

• 14 Min AMRAP of:
BB Power Clean (60/40Kg) 25 reps
MB Wall Ball (9/6Kg) 25 reps
Assault Bike 25 Kcal
Strict Handstand Push Ups 25/20 reps

• 15 Min AMRAP of:
MB Wall Ball (9/6Kg) 15 reps
Pistol Squats 12 reps
BB Hang Squat Clean (50/35Kg) 9 reps

• 5 Interval of:
BB Snatch or BB Clean & Jerk (any style) (60/40Kg) 1:00 @ max reps
1:00 rest each interval
Select Snatch or Clean & Jerk