AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats 50/35kg
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats 60/40kg
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats 70/45kg
6 Burpee Box Jump Overs (24"/20")

Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

8 Squat Snatch
8 Power Snatch
8 Power Clean & Jerk

6 Squat Snatch
6 Power Snatch
6 Power Clean & Jerk

4 Squat Snatch
4 Power Snatch
4 Power Clean & Jerk

Start by doing 8 touch and go Squat Snatches. Rest 2min and do 8 Power Snatches. Rest 2min and do 8 PC+J. Next round with 6 and final round with 4 reps. You can use different loading for each movement and rep scheme.

Close Grip Floor Press: 3RM. Rest 2:00
– Option: 5 x 5 with a moderate load.

30 min:
15 Wall Ball Rpe 5-7
12 DB Snatch
9 Burpee
400m Jog (active rest) Rpe 3
15 Sit up Rpe 5-7
12 Swing
9 Burpee box overs
400m Jog/row (active rest) Rpe 3

EMOM 30

Even : 15/12 cal. row
Odd : 13 burpees

3 Rounds of
15 Hang Power Snatches 42,5/30kg
45 Double Unders
15 Overhead Squats
45 Lateral Jump over bar

80 Double Unders
40 DB STOH
80 Double unders
40 box step overs
80 Double Unders
40 Lunges
80 Double Unders
40 Devils Press

DB 2x22.5/15kg

TC 25 Minutes

2:00 light cardio machine
1+1 calf / achilles strech
1+1 min couch strech
1+1 min lat strech

On the 4:00 x 5 Rounds:
5 Devil Presses 22,5/15kg
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats 22,5/15kg
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses 22,5/15kg

Record your time for each interval, as your final score is the slowest of the 5

Back Squat x 5 reps @40,50,60%
Shoulder Press x 5 reps @40.50.60%
Deadlifts x 5 reps @40.50.60%
rest 1,5-2 min bwn sets.