RestDay!

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(25)
6 giant sets
8 curl to press(2-2 tempo)
8 tricep kickbacks
8 bent over row
8 straight leg deadlift
8 plyo's for height
16 tucks

Finisher
100 crunches
1:00 samson stretch

3 rounds
10/8 cal bike or row
10 air squats
10 DB press

Spend 5 mins warming up thruster weight

WOD
Every 10:00 for 30:00 (3 rounds)
40/30 cal bike or 50/40 cal row
30 thrusters 75/55
20 burpees

*sprint style rounds. Time Cap each round @ 7:00
*pick a thruster weight that you can do 30 unbroken. This should be a light weight.

Not for time:
3 rounds
15 weighted sit ups
15 v ups

20 MIN Amrap

• 10 Burpees
• 10 steps weighted walking lunges
• 10 Toe to rings/Toe to bar

*For the weighted lunges - Don’t go too heavy. Use any weight: Kettlebells, Dumbbells, a baby or a barbell - rack as you like.

"Big Bang"

For Time
50 Power Cleans 100/70kg

For time:
50-40-30-20-10cal Row
15cal Standing Assault bike after every set of rowing.
Rest 2min after AB

BENCH PRESS 5 5 5 5 5 5 5 5 5 5 (5x10) (60kg, 70kg, 80kg)
level 1 : 3 000 kg (bnch press)
level 2: 3 500 kg
level 3: 4 000 kg
DEADLIFT 3 3 3 3 3 3 3 3 3 3 (3x10) (90kg, 120kg, 140kg)
level 1: 2 700 kg
level 2: 3 600 kg
level 3: 4 200 kg

tot:
level 1: 5 700 kg
level 2: 7 100 kg
level 3: 8 200 kg

For time

28/21/15/9 cal ski ergo

20m sled pull with rope (@110kg)

12/9/6/3 Ring muscle up.

7 x 3
Squat cleans from the box above the knee @ 69%

Xebex 10 rounds
20 sec ON / 40 sec OFF
(Cals)