AMRAP 15:
4 TGU 24/16
8 Deadlift 90/60
12 Box Jump 60/50

8 min AMRAP
2 Rope Climbs
10 Burpees

3 supersets of:
15 Hamstring Rower Slider Curls
15 GHD Back Ext. (Weighted)
Rest :90 btw

Max rep strict
3min rest
Max rep kipping

Complete 5 rounds of the following complex (complex must be unbroken).

Focus on quality movement - If you start to compromise the good movement pattern, it's a no-rep. Take some weight off and go again.

• 1 High hang clean (just a dip)
• 2 Low hang cleans (above knees)

EMOM 21

for max reps
1 min : Clusters 45/30kg
2 min : Row cal.
3 min : Triple Unders

EMOM x 12:
Minute 1: Machine Calories
Minute 2: Bar-Facing Burpees

*Athlete's choice on reps 

In partners totalllll reps

100 torsion controls
100 Abmat Crunches
100 Sprawls
100 DB Floor Press
100 TRX Rows
100 OH Slams
100 Scissor Lunges
100 Hollow Rock
.5 on curve

Must complete all of one before moving on to next. Can be done in any order.

30min cap

35

3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar (k2chest) + 7 Chest to Bar Pull-ups

Then.

3 rnds of:
9 Power clean 50/40

9 Push Presses

5x20-30 sec Hand stand balancing drill
+
Max set ring MU
+
Hang clean + Power jerk 5x3 @ 70%
Clean pull 5x3 @ 90% 1RM clean
Back squats 7x3 @75%
+
30-20-10
Hang power clean 40/30kg
500m row