A.
3 x 10 Backsquat (rest 2min)

B.
3 x 10 Deadlift (rest 2min)

C.
12min AMRAP
9 DL
6 Bar MU (C2B, pull-up)
9 Squat clean

D.
12min AMRAP (14)
250m row
10 BBJO
250m row
10 Hang squat clean

E.
12min AMRAP (16)
2 RMU (C2B, pull-up)
8 High box jump
24 Wall Ball

(*rest 3min btw amrap’s C-E)

A.
5 x
10 DB bench press
10 Strict chin-up

B.
4 x
10 Strict dip + Max reps bench dip

C.
4 x
10 DB row + Max reps ring row

D.
10 DB strict press (bench) + 10 DB lateral raises

Tabata:
Banded bicep curl / tricep pull down

E.
Tabata’s:
*Alt V-ups / russian twist
*Cyclist / toe touches

A.
4 x
45s ON / 15s OFF
1. Bike
2. Row
3. Bike
4. Row

B.
4 x
10 SA Devils press
20 SU
20-40 DU

C.
3 x
30s ON / 30s OFF
DB hang snatch
V-ups (alt)
Push-up
Russian twist
KB-swing
Pull-up

Run 400m
Then 3 rounds
10 air squats 3 sec pause at bottom
10 RKBS

Tempo Backsquat
Every 1:30 x 8
1 tempo back squat*
1 Backsquat

• tempo is 5 seconds down, 5 seconds up.
• each round you will do 1 tempo back squat followed by a regular back squat.
• aim to increase weight each round

A:Snatch 85% 3x3
B:Clean and Jerk 85% 2+1, 1+2
C:Front squat max.

Clean and jerk 1-1-1-1-1 reps

Then, practice for 5 minutes each, in any order:

• Stretching
• Plank holds
• L-sits
• Scales
• Handstand descents

REST DAY / MOBILITY

For time:

300 Burpees

For Time:

Part 1) Air Force One (RX 50/30 kg)

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 front squats

At the top of each minute, 4 burbees !

Then max 5 minute break and..

Part 2) Felix the Cat

6 rounds:

9 burbees
9 box jumps (60/50 cm)
9 pull ups
6 thrusters (42,5 / 30 kg)
9 toes-to-bars

Your score is total time for both parts.

Teams of 2
100/80 cal bike/row or 1 mile run
50 clean and jerks 135/95
50 burpee box jumps
50 RKBS 53/70
50 pull-ups
50 wallballs 20/14

• partition anyway you want. Movements do not have to be done in that order but all the reps have to be completed.

• one partner works while the other partner rests. Both partners cannot be working at same time

• if you choose to run you can split that up however you would like 8 x 200m, 4 x 400, 2 x 800.