4 supersets of
8-10 bench press
6-8 strict pull up/ chin up
- rest 3min between sets

push press 3x3

EMOM 12

1 Minute : 20 Kettlebell Swing 24/16kg
2 Minute : 8 Burpee Box Over Jumps 24"/20"
3 Minute : 10 Pull-Ups

EMOM 30

5-10 Wall Ball
8-12 Box Jump/ Step-ups
12-16 Single alt DB Snatch
8-12 Alt Renegade Rows
Rest

Build to a Heavy Complex:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

3 Rounds:
400 Meter Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

For 15min

• 1 skin the cat or muscle-up
• 2 wall climb
• 3 + 3 pistol squats
• 30 DUs

This is not an amrap. Keep your pace conversational.

Thrusters

Climb in 5 RM OTD in 10 Minutes

Climb in 3 RM OTD in 10 Minutes

Climb in 1 RM OTD in 10 Minutes

Score : Heaviest of each weight. ( 5,3,1 )

Deadlift ( Deadstop )

3 x 2 @ 65 - 70%

Go Every 3:00

5 minutes:

• 1 x power snatch
• 2 x ohs
• 2 x power snatch
• 2 x ohs
• 3 x power snatch
• 2 x ohs
• ...

No muscle snatching! Go under the bar, but you don't need to move the feet. Focus on keeping the technique the same for the whole workout.