• Lunge to Step-up, front foot on Bosu ball
  10kg dumbell in each hand x 7 x 3 (each leg)

• Cable Hip Adduction
  6.25kg x 7 x 3(each leg)

• Cable Hip Abduction
  6.25kg x 7 x 3(each leg)

• Strict Toes to bar followed by 40kg OHS
  7(T2B) x 5(OHS), 6 x 5, 6 x 5

Cable Rotator Cuff Moves: Bent arm, Straight Arm, Straight Arm Pull
- 7.5kg x 7, 5kg x 7, 7.5kg x 7

Cable Front Raise Windmills:
- 7.5kg x 7 x 3 (each arm)

Revers Fly's:
- 4kg x 7, 5kg x 7, 6kg x 7

Upright Row into Shoulder Press:
- 20kg x 5, 30kg x 5, 40kg x 10

Hang Clean:
- 60kg x 7

Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10
Week 5: 45kg x 5, 52.5kg x 5, 60kg x 7
Week 6: 50kg x 3, 57.5kg x 3, 63kg x 5
Week 7: 52.5kg x 5, 60kg x 3, 67.5kg x 3
Week 8: 30kg x 5, 35kg x 5, 45kg x 5

emom – CTB chin ups cluster 5. 5. 3. 3 – 5mins

For time

5 Rope Climbs
50 Swings @24kg
50 Double Unders (scaled to 25 burpees)
4 Rope Climbs
40 Swings @ 24kg
40 Double Unders (scaled to 20 burpees)
3 Rope Climbs
30 Swings @ 24kg
30 Double Unders (scaled to 15 burpees
2 Rope Climbs
20 Swings @24kg
20 Double Unders (scaled to 10 burpees)
1 Rope Climb
10 Swings @24kg
10 Double Unders (scaled to 5 burpees)

For time

5 Rope Climbs
50 Swings @24kg
50 Double Unders
4 Rope Climbs
40 Swings @24kg
40 Double Unders
3 Rope Climbs
30 Swings @24kg
30 Double Unders
2 Rope Climbs
20 Swings @24kg
20 Double Unders
1 Rope Climb
10 Swings @24kg
10 Double Unders

21-15-9
Overhead Squat (115/80)
HSPU - Open Standards
500m Row

10 minute EMOM (30 sec on 30 sec off)
Even-farmer hold with 50# each hand
Odd-handstand hold

“Double-Take”
AMRAP 15:
55 Power Snatches (75/55 lb)
55 Pull-Ups
55 Calorie Row
55 Handstand Pushups

10 min AMRAP UGIG
30 WB
10 BOB