1) 1-3 Rope climb
2) GHD Sit Up
3) 3+3 TGU
4) 30-50DU

4 rounds for time:

Row 500m
75 Air Squat
50 DU
25 KBS 24/16kg

RPE 3-4

Try to hit all sets unbroken. Scale if needed.

Target <25min

Move for 15-20 mins
7-10 wall ball
7-10 KBS
7-10 push up
10-20 steps lunges
:30s hollow body hold / planking
(each round should be within +-5s from each other)

1) 1-3MU
2) 1-3 Wall Climb
3) 10m Dragon squat

5 rounds

5 ring dips
7 chest to bar pull ups
9 burpees

• High hang clean: 3x3
• Hang clean: 3x3
• Squat clean: 3x3

Speed/technique!

1 1/4 Front Squat: 3RM. Rest 2:00

– Build in weight over the course of 5-6 sets.
– Beginner: Work up to a moderate set of 5.

Weighted/Strict pull up: 10+8+6+4+2
Rest as needed
Strict Ring dip: 10+8+6+4+2
Rest as needed

Working for 40 Mins;
2 Rounds;
5 Min Row
5 Min Run ( 2 easy laps 800m)
5 Min; 50 single unders, 50m bear crawl. Amrap
5 Min; 20 Box step ups + 10 down ups Amrap

This should be an easy to moderate pace throughout.

3x10 @72-75%