A: 8min emom 3x Banded squat jumps
B: Bench Press amrap @75%
C1: Snatch DL/Pull complex x3
C2: Over head triceps extensions 3x10
D: Front squat 5-3-1
E: Incline Cable Rows 3x10
F: Sled sprint 4x2x10m

A)
10-20cal echo -+ max reps wall ball

REST 5min

B)
10-20cal ski + max reps db snatch

Pace - sustainalbe

Score - reps + calories

For Total Load:
5 Sets of 2

A:Tripel pause squat snatch 4x3
B: Double squat clean+ push jerk+ split jerk
C:Front squat 80% 4x3

DB Forearm Plank Rotation: 3 x 10 each. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Build to Heavy Single

4 x 3 min amrap

1 min break between rounds

• 12 Kettlebell swings 24kg/20kg
• 12 walking Lunges
• 12 Pushups
• 12 walking Lunges

Score is your total amount of reps

1) 3 Power Clean + 3 Front
Squat + 3 Jerk
2) 5-12 C2B
3) 5-10 HSPU
4) rest

Overall RPE 3 to 4

Loadings:
Rxd: 70/50kg
Masters: 50/35kg

1) Tempo back squats 5x4x50% 3s down, explosive up

A: Back squat amrap@75%
B: No hip clean Dead lift + Clean pull, Build up to heavy 1rep
C: Pin press 5-3-1
D: Strict pull ups 3set
E: Heavy Sled push 1x4x10m