For time
20 10 5
16 8 4
12 6 3
8 4 2
4 2 1
Dumbell hang clean and jerk 24 kg
Burpees box jump over 60cm
Ring muscle up

5 rounds (2 min break between rounds)

Amrap 3
15 wb
20 cal row
Max kb swings

6x3 50-70%
6x2 70-80%
4x1

5x
2 hang clean
1 clean

Run 400m, row 500m or bike 20 cal

Then 3 rounds
5 inchworms
10 seated dumbell press

10 pass throughs

Strict press
EMOM x 10
5 reps

WOD
6 Min Amrap

5 wallballs
20 jump rope

Rest 1:00 Into

6 Min Amrap

3 suicides
:30 Plank

Rest 1:00

6 Min Amrap

10 KB swings
10 walking lunges

– Foam Roll Lateral Hip x 60s each side
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3

Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(20)
Set a 20:00 minute clock

1600m run-
then in the time remaining
repeat the following circuit as many rounds as possible:

12 s/a db hang to overhead(6 per arm)
12 body builders
12 sit ups

Finisher
50 cross crunch
1:00 min quad stretch

• Worlds Greatest Stretch x 30s per pose
• Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

“ Drag Race ”
Teams of 2 ( You GO , I GO )
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs @9/6kg
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 50/35kg
Round 2 = 60/42,5kg

Timecap : 30 mins