Warm Up:
- DU's, Air Squats, Push Ups

12min AMRAP:
- 8 x 50kg Hang Clean
- 10 x 50kg Back Squat
- 12 Burpees
- 6 rounds + 8 Power Cleans

Rest 4mins

8min AMRAP:
- 40 x 20kg Thruster
- 20 x Sit Ups
- 10 x Push Ups
- 2 Rounds + 25 Thrusters

Rest 4mins

3 Rounds:
- 30 x 20kg Deadlift
- 30 x 20kg Hang Power Snatch
- 1min Plank Hold
- Rest 45secs after first round and 30secs after second round

Gymnastics Training

L-Sit
3x Max Effort L-sit Hold !

Conditioning:

A. 3 round for time of:

21 thrusters 95/65
21 KB swings 53/35
*5 burpees EMOM – Every Minute on the minute !!
**17 Minute WOD Cutoff

21 FS #95/65
21 Push ups
800M Run
15 FS #95/65
15 Push ups
400M Run
9 FS #95/65
9 Push ups
100M Farmers carry #80,70 KB

20 Minute AMRAP

100M Run
3 HSPU
5 Pullups
5 TTB

Deadlift to 6RM ( 100KG )
Handstand practise between sets

WOD: FOR TIME
400m Run
30 Thrusters ( 40KG )
400m Run

Repeat twice with 3min rest between sets
Round 1 8:40
Round 2 9:45

Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

Find 3RM Front Squats
95x3
125x3
135x3
155x3
165x3

20 Ball Slams 40#

3 rounds
25 push ups
300m row

20 Ball Slams 40#

50 Reps each of:

Push press 45lbs
Back Extensions
Wall ball 20lbs and 18lbs (half and half)
Burpees
Double unders
Box jump
Jumping pull-ups
Walking lunge
Toes to bar
Kettlebell 45lbs

21-15-9
Wall ball situps
20 lb thrusters