Start a running clock for 20 minutes and continue as follows:
1 rep on the first minute
2 reps on the second minute
3 reps on third and so on
If you can't complete them during the minute, start doing 6 reps of 60/50cm box jumps during every minute until 20 minutes is done.
The load for the workout is your bodyweight.

TBA!!!!

Working in Pairs complete the following;
8 Rounds for Time;
20 DB floor press 2x22.5/15
10 strict chin ups
30 bicep curls 1x22.5/15kg DB

Split reps YGIG 28 Minute cap

5x3 Touch and Go Power Snatches

• Work up to heavy 3RM, but only as heavy as FORM allows

Deadlift 5 x 3 @75-85% 1rm

TnG Power Snatch

5 x 5

Send Off 2:30

5x5min AMRAP (2min rest)

a) 2 Muscle Ups
4 Handstand Pushups
8 KB Swings 32/24kg

b) 10/7 Cal. SkiErg
10 Wall Balls
5 Box Jumps

c) 10/7 Cal. Bike
5 Burpees

d) 10/7 Cal. Row
14 Air Squats
7 Pushups

e) 6/6 DB Hang Clean & Jerks 22,5/15kg
8 Toes-to-bar
10 Ring Dips

4 sets
8/8 DB Bent over Row

Back Squat
4x3 + 1xME @85% of 3RM

• Start heavier than last week!
• The fifth set as many reps as possible @85% of your heaviest 3RM.

Superset x 3 work sets

Push-Ups x 6-8
Rest 1:00
Double KB Gorilla Row x 8-10
Rest 1:00

Push-ups: Should be tough for target reps so adjust with: Add weight, regular, incline.
- Improve on last week if possible.