3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 30-90s Elbow Plank
C. 8-12 Barbell Upright Rows

”McGhee”

30min amrap

5 deadlift 125/87,5kg
13 push up
9 box jump 60/50cm

Every 5 minutes, for 30 minutes (6 sets) for times:
250m run
6 MU/C2B
12 pistol squat
12 GHD
12 m HS walk/Wall walk

3-4 Sets:
A. 60-90s Sorenson Hold
B. 30-60s Plate Pinch
C. 8-12 Single Legged RDL (Each Leg)

For time:
24 box jump overs
24 double KB front rack lunges
24 burpee box jump overs
24 double KB deadlifts
24 box jump overs

Rx: 2x32/24kg

TC:15min

Max reps ttb

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:00 row or air bike
50 single unders
7 GTOH with plate
14 Plate hops
3 squat cleans, starting with empty barbell and adding weight each round close to workout weight.
4 burpees
Workout Prep
2 squat cleans @wod weight
4 bar facing burpees
18 double unders

A,
Every 1 min for 15 mins, alternating between:
5 Strict Ring Muscle-ups
4x 1 Power Clean + 1 Front Squat + 1 Push Jerks, pick load
5 Box Jumps

1 Power Clean + 1 Front Squat + 1 Push Jerks- 50-60% 1RM Power Clean & Jerk

Athlete chooses the height on the box jump. It should be high but something you can confidently get all 5 done within 45 secs and with no misses on any round.

B,
Sled Push 1-1-1, using heaviest weight per set, specify distance in notes
Reverse Sled Drag 1-1-1, using heaviest weight per set, specify distance in notes

Sled Push- 3x 30m
Reverse Sled Drag- 3x 30m

Rest 1 min between sets.

15' EMOM
1: 5/5 kickstand dbl KB deadlift
2: 5/5 gorilla row
3: 10-20" active hang