Every minute on the minute for 10 minutes:

• 3 back squats

Max Effort Floor Press
(5-5-3-3-2)-1-1-1-1-1
2min Recovery

7 Front Squat + 13 Back Squat

DYNAMIC WARMUP:
10+10 Ankles & calves pumps
10 Baby makers
10 Air squats slow & controlled
5 side plank crunch / side
20+20 kardashians (lat. Side steps)

2 sets:
6 box step ups
8 alternating lunges
10 dumbbell goblet squats
10 alt. plank to single arm reach
– Increase dumbbell load for the goblet squats each set.

1 set:
5+5 bulgarian split squat no weight
5 box step ups
10 abmat situps/ 7 ghd situps

WORKOUT AMRAP15:
RX:
8+8 Bulgarian split squat (2x 15/22,5kg)
8 double db box step ups (2x15/22,5kg)
20 abmat situps / ghd situps

5x3 AHAP/ AHAFA

Keep all worksets within 5kg of each other

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-yups
1 squat snatch 120/83kg.

*If all reps are completed, time cap extends by 4 minutes.

Score is total reps or final time for the entire workout!

EMOM20
1. BMU / C2B / pull up / kipping
2. 10-20 sit up / ghd sit up
3. Max reps DU
4. Rest

*Minute 1 - Practise the skill you wan to practice:
1 or 2 unbroken sets and then rest before moving to the second minute.

3 rounds for time:

• 10 thrusters (95/65 lbs)
• 10 burpees

Open Workout 21.4:
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

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