As many Reps as possible in 11 minutes of:

14 Dual KB Box Step-Ups 24"/20"
8 Dual KB Push Press
5 Toes To Bars

KB´S 24/16kg
Masters 45+ DB´S 22,5/15kg

8 x (1+3)

Go every 2:30

4 rounds @ steady pace
10 Box pike handstand steps
8 Blackburns
6 Thoracic bridges
4 Dead hang single arm turns
2 e/side 90/90 to external rotations

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Muscle-up push-ups
5 Ball slams
5/side Single leg DB snatch
10 V-ups
5:00 Bike Erg @ easy pace

This is a test

Complete as many rounds and reps as possible in 20 minutes of

• 15 box jump-overs
• 10 dumbbell snatches
• 5 strict handstand push-ups

♀ 35-lb dumbbell, 24-inch box
♂ 50-lb dumbbell, 30-inch box

For time

• 400-meter run
• Max knees-to-elbows
• Rest 2 minutes between sets.

For 30:00 @ steady pace
6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

Snatch

A) Build Up To Days Technical Heavy

• 1 Snatch Pull + 1 Hang Squat Snatch

B) 6x 30s On/30s Off:

• AMRAP: Power Snatch @30-35kg

C) Snatch Pull

• 3x1 @110-120%

Front Squat

• 5x2 @85-90%

*rest 3min between sets

Metcon

4x4min on/2min off:
Alternating A&B

A)

• 10 T2B
• 12 Heavy KB Swing @24kg
• 15 Heavy WB @20lbs

B)

• 50 DU
• 15m HSW (7.5m+7.5m)
• 6 bMU

Complete as many rounds as possible in 15 minutes of

• Row 25 calories
• 25 GHD sit-ups
• 15 box jumps

♀ 24-in. box ♂ 30-in. box