Arm Rotation - 15 reps
Other Side - 15 reps
Push-ups 15 reps
Jumping jacks 15 reps
Jump rope 15 reps
Sumo squat 15 reps
Shoulder Tap - 15 reps
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 15 reps

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

For time

• 6 clean and jerks (♀ 95 lb, ♂ 135 lb)
• 12 strict handstand push-ups
• 60 double unders
• 14/18-calorie row

Intermediate option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 handstand push-ups
• 30 double-unders
• 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 push-ups from the knees
• 30 single-unders
• 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues

For time: 1-2-3-4-5-6-7-8-9-10
*Deadlift, 60 % of 1 RM (60KG)
*Wallball, (6KG)

3 x max reps ring pull up

A:
C&J 5x2 @ 80%
B:
With a running clock...
AMRAP 5:
50 Wall Balls Buy-In
12 DL 90/60kg 12 Bar facing burpees
Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL 100/70kg 9 Bar facing Burpees
Rest 5:00
AMRAP 5:
20 WB Buy-In
6 DL 120/90kg, 6 Bar facing Burpees
C:-

3x
0:30 JUMPING JACKS
0:30 MOUNTAIN CLIMBERS
4+4 SQUAT HOLD + ROTATION
2+2 TURKISH GET-UPS
2+2 "PERFECT STRETCH"

21-15-9

Front squat 12-10-8-6 reps

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

Kilos:
Deadlift: 102.5/70
Wallball: 9/6

• 5 Min EMOM of:
Double Unders 30-50 reps +
3 Rounds Not For Time
10 Goblet Squats @ 31X1 Tempo
rest 30sec
10m Lateral Band Walk/side
rest 30sec
10 Ring Row 20X0 Tempo
rest 60sec