PERFORMANCE
EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts @140/90kg + 12 Strict Handstand Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps Step Down @61/51cm
MIN 3 - Rest

---

FITNESS
EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts @moderate/heavy + 8-12 Pike Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps Step Down or Step Ups
MIN 3 - Rest

• RPE 8
• Video: https://vimeo.com/807846906

PERFORMANCE
3 x 4:00; rest 2:00
3 Wall Walks
20 Alt. DB Snatch @50/35lbs
25 Box Jumps @61/51cm
Max Strict HSPU in Remaining Time.

---

FITNESS
3 SETS
ON A 4:00 RUNNING CLOCK...
3 Wall Walks to best effort
20 Alt. DB Snatch @ light
20 Box Jumps @ low/fast
Quality Reps of Pike HSPU in Remaining Time.

• RPE 7
• Video https://vimeo.com/822898788?share=copy

PERFORMANCE
3 ROUNDS FOR TIME
400m Run / 1+½ Stairs
24 Burpees to 15cm Target
12 Shoulder to Overhead @70/50kg

---

FITNESS
3 ROUNDS FOR TIME
400m Run / 1+½ Stairs
12-18 Burpees to Target
9 Shoulder to Overhead @ moderate

• RPE 8
• Video: https://vimeo.com/829532163?share=copy

EVERY 1:30 x 8 SETS
1 Clean Deadlift + 1 Pausing Power Clean** + 1 Hang Power Clean

*Start Moderate and build to Mod-Heavy.
**Pause for :01 below the knee on the second rep

PERFORMANCE
2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans @70/47,5 kg
50 Double Unders
5 Hang Power Cleans
25 Box Jump Step Down @51cm
-Rest 2:00 b/t Sets-

---

FITNESS
2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans @Moderate
75 Single Unders
5 Hang Power Cleans
20 Box Jump Step Down
-Rest 2:00 b/t Sets-

Reset at beginning of AMRAP each new set.
* Score is Lowest Rounds + Reps

PERFORMANCE
AMRAP x 7 MINUTES
3 Hang Power Snatch @35/25kg
7 Overhead Squats
20 Double Unders
- Option for 'Unbroken' Double Unders if you want an extra challenge.

---

FITNESS
AMRAP x 7 MINUTES
3 Hang Power Snatch @ light
7 Back Squats
40 Single Unders

• RPE 8-9
• Video: https://vimeo.com/848309486?share=copy

PERFORMANCE
2 ROUNDS FOR TIME
1000/800m Row/Ski
60 Sit-Ups
40/35 Cal Bike / !+½ x Stairs
20 Up-Downs to Plate
500/400m Row/Ski
30 Sit-Ups
20/15 Cal Bike / 1 x Stairs
10 Up-Downs to Plate

---

FITNESS
2 ROUNDS FOR TIME
750/600m Row/Ski
40 Sit-Ups
20/15 Cal Bike / 1 x Stairs
10 Up-Downs to Plate
400/350m Row/Ski
20 Sit-Ups
10/8 Cal Bike/ ½ Stairs
5 Up-Downs to Plate

• RPE 7
• Video: https://vimeo.com/875053339?share=copy

Superset x 3 work sets
Half Kneeling Landmine Press x 6 each.
Rest 60s.
Elbows Out Landmine Row x 10 each.
Rest 60s.

• Little heavier than last week as slightly lower reps.

PERFORMANCE
"BOOM. ROASTED."
EVERY 2:00 x 7 SETS
25 Double Unders
10 Alt. Front Rack Lunges @60/42,5kg
25 Double Unders
Rest remaining time
- Unbroken Double Unders optional challenge!

---

"BOOM. ROASTED FITNESS"
EVERY 2:00 x 7 SETS
50 Single Unders
10 Alt. Front Rack Lunges @ moderate
50 Single Unders
Rest remaining time
- Single unders unbroken for optional challenge!

• RPE 8
• Video: https://vimeo.com/884304019?share=copy

Back Squat

7 x 3 @ 75%+

Go Every 3:00