3 rounds
8+8 half kneeling db press l
8+8 one legged deadlifts
8+8 One arm DB Row
rest 2 min bwn rounds. Use light/moderate weights.

3 rounds
1:00 cardio
:30 plank hold
:20-30 hanging
10+10 banded lateral side steps
10 banded air squats
3 negative chin ups

Every 90 sec x 7
Pause clean ( 2 sec below the knee) + low hang clean

-all squat cleans, use 80-85% max

3x3 Zercher squat, easy weight.

4x 30m KB framer carry + 30m front rack kb carry, HEAVY

Try d-ball clean, d-ball from ground to shoulder.

5 Super Sets, every 4 min

8 - 12 repetitions Bench press @ AHAP
10+10 Dumbbell Row @ AHAP

25 Sit-Up,
5 Box Jump,
20 Sit-Up,
10 Box Jump,
15 Sit-Up,
15 Box Jump,
10 Sit-Up,
20 Box Jump,
5 Sit-Up,
25 Box Jump

1) Power Clean: Build to a heavy double in 9 sets. Rest 2:00.
- Reset on each rep

2) Barbell Split Squats - Back Rack: 4 x 6 ea. Rest 90s.
- 2-3 sets to build in weight
- 4 sets with a challenging weight.

3) Glute Hip Thrust - Single Leg: 3 x 15 ea. Rest 60s.
- Bodyweight for all sets

4) Crossbody Carry x 8 Minutes.
- alternate sides evenly

8 Rounds (4 each)
Ygig, switch after each round
10 hspu
10 clean and jerks 30/20kg (light!)
15 back squats

Time Cap 18 Mins

Every 2 min for 10 minutes (5sets)
5 Floor Press (tempo 21XX) @50-70%
add +5% on each set.

Fight Gone Bad

Three rounds of:

Wall-ball, 9/6kg (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20″ box (Reps)
Pushpress, 35/25kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.