Practice: Negative MU 8x1, super slow, goal is control through transition
+
12min amrap:
1 rope climbe
5 Dead lifts 100/70kg
10 push ups
15 Squats

For time

• 100 Double unders

Then 5 Rounds:

• 20 Wallballs
• 20 Box jumps 24"

Then

• 100 Double unders

3 Sets
10m Seated Sled Drag Face Pull - Light
5 Dumbbell Cross Body Muscle Snatch
5 Single Arm Dumbbell Push Press
5 Depth Box Jump (drop from 3-6" plates)

5 x 5 maastaveto

"Filthy Fifty"

For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wall Balls 9/6kg
50 Burpees
50 Double-Unders

Timecap: 30 mins

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

As fast as possible

50 cals bike
5 mins rest
40 cals bike
4 mins rest
30 cals bike
3 mins rest
20 cals bike
2 mins rest
10 cals bike

Using the Treadmill
- Walking: 5 min
- Jogging: 5 min
- Push up 10 rep
(Have a one-minute break between the workouts)
E-Shane will repeat this 2 rounds.

21-15-9:
Power snatch (42/30kg)
Air bike (cal)

5 Rounds for time:
16 Dumbbell Squat Cleans
10 Weighted Pull-Ups / Ring Rows
6 Handstand Push-ups / Pike Push ups
6 Goblet Squats (10/5 kg)
4 Burpee Box Jump Overs (30/24 in)

Time Cap : 30 minutes