3 rounds
E90-120sec do sets 6-4-2 (60-80% 1RM)
Increase weights in every round as you feel
Concentrate on technique even when feeling fatigue.
Rest between rounds 90-120sec

30mins AMRAP

15 x Burpees, Dips, Squat Jumps

8 rounds and 15 Burpess

Weightlifting Training 2

AFAP
21 Overhead Squats (@20kg)
21 KB Swings (@16kg)
600m run
15 Overhead Squats
15 KB Swings
400m run
9 Overhead Squats
9 KB Swings
200m run

You Get as much as you put in.

Row
swing
burpee
Rest
X2

Jumping pull ups
Hollow rocks
Ski erg
Rest
X2

Curve
Ball Slams
Box ups
Rest
X2

Warm Up:
- 30 Sec Hand Stand Hold
- 5 Wall Squats
- 10 Push Ups
- 15 Situps

Pre-WOD:
- Work up to heavy set of 3 rep Deadlifts; Touch and go, do not let go of bar.

WOD - Hero WOD "The Seven" w/ Partner:
- 7 HSPU
- 7 Thrusters (135,95)
- 7 K2E
- 7 Deadlifts (225,135)
- 7 Burpees
- 7 KB Swings (53,35)

• Alternate movements with partner.

Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups

2 rounds

25 Burpees
25 Jumping lunges
25 Pullups
25 Jumping Squats
400m run

10 RFT

• 10 Cal Assault Bike
• 10 M PROWLER/Sled push 100kg
• 10 M PROWLER/Sled drag 100kg

AFAP 2 rounds, 15 reps each:

deadlifts (60kg)
box jumps
burpees
shoulder to overhead (30kg)
ring dips
handstand push ups