AMRAP 7
21 Situps
15 Wall Balls
9 Hang Power Cleans 60/40kg

Rest 3min

AMRAP 7
21 KB Swings 24/16kg
15 Goblet Squats
9 Box Jumps

Build to a Heavy Set of 8

• Clean pull + Low hang power clean + Jerk (max 60%)

Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every 60s.

• Reset on each rep, not done touch n go.
• Option: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.

EMOM 6: 3 Front Box Squats @70%, every 60s.

12/9 cal Row/Air bike
9 HSPU
6 Squat snatch (50/35kg)

EMOM 20:
Minute 1: 100 Meter Run
Minute 2: 6 Touch n Go Power Snatch (60/42.5kg)
Minute 3: 40m Front KB Carry (24/16kg)
Minute 4: 10/8 Calorie Bike, 12/10 Cal Row or Ski, ½ Stairs
Minute 5: 40m Bear Crawl

6min to build up heavy Power clean
Rest as needed.

45 min basic conditioning work in a team of 3

Run/jog together 1 K, keep talking
100 slamball, share the reps, one is working while other 2 are resting
Row together 1 K, keep talking away...
100 hollow rocks, share the reps, one is working while other 2 are resting
Bike together 100 cal, at the same time, until your shared cals are 100 (eg33+33+34)*cal)
100 banded pullaparts, share the reps, one is working while other 2 are resting

Keep the heart rates low!

5 Rounds of 40s Work/20s Rest:
1a) Unilateral Farmer Carry (change hands every 15m)
1b) Hollow Rocks / Sledgehammer Hits
1c) Double Unders
1d) KB Figure 8s
1e) Sledpush or Sledpull. Heavy

• Alternate Option: Sledpush = Assault Bike or Short Shuttle Sprints