3 rounds

1:00 Row
0:30 Free Handstand Hold
10 Romanian Deadlift
5 Kip Swing
3 TTB

Snatch

10x every 90s.
1 @80% of 1rm

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

---

Bench
4x 8 75%
rest as needed

2 rounds
10 Tall kneeling halos
5m/side KB front rack duck walk
5/side Half kneeling bottom-up presses
+
3 rounds @ increasing pace and load
30-seconds Row
6 DB walking lunges
3 Handstand push-ups
60-seconds rest between rounds

3 rounds of
super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 90s. then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg
rest 2 min

Partner Workout
8 min AMRAP (relay style)
1 Man Maker
2 Devilpress
3 Deadlift
4 Renegade row (total reps)
@2x22,5/15kg
One person Completes a full round Then switch!

2 mins rest

10 mins AMRAP ( relay style)
10 box jump over @60/50cm
20m double DB overhead carry (2x10m)
30 Double under
One person Completes a full round Then switch!

2 mins rest

12 mins AMRAP (relay style)
12 DB hang clean @2x22,5/15kg
12 air squat
12 up-down
One person Completes a full round Then switch!

Paused Deadlift

7xevery 2 min
2 @70% of 3rm

• Pausing 2 Seconds at the knee
• use red band under your feet and over the bar

500m run
100 lunges 2x10kg db
500m run
500m ski erg
500m run
50 burpee
500m run

EMOM
0-4 mins - 2 Power Clean + Jerk1
2 min Rest
6-10 mins- 1 Power Clean and Jerk
+ 1 Squat Clean + Jerk
2 min rest
12-16 mins 2 Squat Cleans and
Jerk

Weight increases each change of
movement

EMOM 20

1) 30s. DUs
2) 10m walking lunge (no weight)
3) 15 GHD sit up
4) 4-10 butter fly pull up
5) rest