In 7 mins
12 KB burpee deadlift @24/16kg
24 Kipping Pull up
36 USA Swing
Remaining time max rep goblet squat!

Rest 2 mins

In 7 mins
12 KB squat clean @24/16kg
24 kipping HSPU / pike push up
36 USA Swing
Remaining time max rep KB burpee Deadlift!

Rest 2 mins

In 7 mins
12 Single arm KB thruster (6/6)@24/16kg
24 abmat sit up
36 Kb snatch
Remaining time max rep Goblet KB lunge!

Rest 2 mins

In 7 mins
12 Single arm Kb power clean & jerk @24/16kg
24 T2b
36 alt.shoulder taps in Hs hold
Remaining time max rep KB snatch!

10 min
30 singles
10 front squats
10 push presses
5 ring rows

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Workout 19.5
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Warm up
3 R x 30”ON : 30” OFF
- Hands off Push ups
- lunges
- Shoulder Tap

3 min rest

Cut off - 20”
5 Round
- 100 Double under / 200 Skipping
- 30/20 Burpees box over @ 24”/20”

3 min rest

AMRAP 8
- 4 Hands off Pushups / Handstand Push ups
- 8 Kettlebell Swing @ 32/24kg
- 12 GHD sit ups/ toes to bar/ hanging knee raises/ lying leg raises

MAP5 + FTP 20

5:00 Row
+
2 rounds
5 Inchworms
10 Arch rocks
5 Deck squats
10 DB Shoulder shrugs, alternating
+
2 rounds @ increasing pace
30-second Row
10 Wall balls
60-second rest
30-second Row
5 Burpees over rower
60-second rest

3 rounds:
6-8 front squat
12 reverse lunge (2 DB)
-rest 2-3 min between rounds-

Skills practise (pull-up, TTB, bmu, handstand etc)

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AMRAP10

8 burpees
10 alternating DB snatches
X-reps skill of your choice

EVERY 1:30 x 5 SETS
2 Hang Power Clean + 1 Hang Squat Clean

• Start Light-Moderate and end Moderate-Heavy
• RPE 6

5x3 Clean pull 105-110%
3x3 Squat clean

EMOM’10
Clean pull
Hang squat clean

You should do the EMOM at the same weight as your best 3x squat clean.

Complete as many reps as possible in 7 minutes of

• 1 legless rope climb, 15 ft
• 3 bar-facing burpees
• 5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb