5 Rounds for time:
20 Push-ups
20 Barbell Rows @42.5/30kg
20 Sit-ups
20 Push Press @42.5/30kg

• Rx+: Start each round with 5/3 Ring Muscle-ups
• 22:00 Cap

EMOM 20
Min 1: 10-12 WB shots
Min 2: 6 TNG C&J
Min 3: 15 hollow rocks
Min 4: 10 lateral Burpees over the barbell
Min 5: rest

L1: 40/30kg
L2: 50/35kg

Double under technique

4 Rounds for quality,
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round. Scale loading as needed.

Bench Press: 1RM. Rest 2:00

• Beginner: 5 x 5, adding weight each. Rest 2:00
• In between sets complete 20 Banded Pull-aparts.
• Class does Floor Press

Weightlifting - Power snatch + OHS + Snatch balance

Accessory:

4-5 Rounds of:
10-20 Hip extension
10-20 Box step-ups
10-20 Prone stick pulls

Complete:
80 m Farmers carry
4 Rope climbs (normal)
40 V-ups
4 Rope climbs (normal)
80 m farmers carry

21-15-9

Deadlift 100/70kg
Bar over Burpee

Scale if needed. Remember to have a good neutral spine. Move well and move fast.

3rds for quality:
20 hollow rocks
rest 30 sec
60m single arm farmers carry 32/24kg
rest 30 sec
20 superman rocks
rest 30 sec

High box jumps 5x3
begin sitting on a box