Clean complex 5-3 sets
2 clean
3 front squat

For time

3 Rounds:
800m Run
25 Thrusters (95/65)
3 Legless Rope Climbs

KILOS 43/29

15-10-5 Reps For Time
DB Thrusters
Air Squats
Burpees

3 RFT
50 dubs
40 walking lunges
30 DB snatch 50/35
20 single DB goblet squats 50/35
10 ring dips

3 rounds
200m row
10 ring rows
10 passthroughs

Ring dip
8 reps x 6
*rest 1:30 between sets
*use band if needed. Scale to bar dips or dips off box.

A: Back squat 3x5
B: strict HSPU 5x5 @30A1
C1: Leg extensions 2x10
C2: Dips 2xMax
D: OH triceps extensions 2set

Clean
3x3
3x2

With quality

15 min ladder
- add 1 rep after eatch round

1 shuttlerun
1 sit-ups
2 shuttlerun
2 sit-ups

Amrap 20'
2 ring mu
4 handstand push up
8 front squat 60kg

Warm Up, stretch

Warm up with weights
KB Complex:
3 Rounds
KB deadlifts x 8
Goblets x 8
Push-ups x 8
V-ups x 8

WORKOUT
6 Rounds for time

3 med ball push-ups
3 plyo med ball push ups (3 each arm)
3 SA DB Snatch (3 each arm)
3 DB front squats (70lbs)
3 PG2OH (50lbs)
3 split squats weighted (3 each leg)
3 V-ups
3 crunches