• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Struct C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30

For time:

• 20 bent over rows
• 20 push-ups
• 20 swings

95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

10m 4-Step Walk video
10m Bear Crawl

Perfect Stretch video

For time:

21-15-9-15-21

Hang Squat Snatch 50/37,5kg
Chest to bar pull ups

Front Squat + Split Jerk

6 Sets

3 Front squat + 1 Split Jerk 80% of split jerk

Snatch Grip Behind the knee push press

5x3 Heavy as for allows. no max

Workout

9 Amrap

12 Double KB Russian Swing 24/16kg
9 KB Push Press
6 Bar Muscle up

Rest 10

For Time

30 KB Snatch 15 each side 32/24kg
30 KB OHS 15 each side
20 Bar Muscle up

"SUPERHERO"

3 x a week minimum

5 Rounds Quality

20 Hollow Rocks
:45 Wall Squat hold 90*
TKE (terminal knee extention) 12 each side
L-Sit Single Arm Db hold over head
30 light band pull aparts smallest thin band.

Strength

Bench Press
5x8 Heavy but not max

DB Bent over row
5x8 Heavy but good form

Power slamballs

4x10 Light 4-6kg
Catch on the bounce and try break the ball, full effort power.

Split leg Deadlift

4x10 each leg in split stance 60kg is good weight for focus on glutes and hammys.

10 Amrap

4 Strict hspu
8 TTB
Run 200m

Rest 5

Repeat

”The chief”
5x3min, 1min rest between:
3 power clean (60/40kg)
6 push-up
9 squat

Rest or active 40 minutes walking/ rom wod/ yoga etc.

3 rounds:

• 10 step-ups
• 5 burpees