PERFORMANCE
EMOM x 12 MINUTES
MIN 1 - 5 Burpees + 3 Shoulder to Overhead @60/42,5kg
MIN 2 - 5 Burpees + 4 Shoulder to Overhead
MIN 3 - 5 Burpees + 5 Shoulder to Overhead
And so on...

---

FITNESS
EMOM x 12 MINUTES
MIN 1 - 3 Burpees + 3 Shoulder to Overhead @ light/moderate
MIN 2 - 3 Burpees + 4 Shoulder to Overhead
MIN 3 - 3 Burpees+ 5 Shoulder to Overhead

• Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
• RPE 8-10
• Video: https://vimeo.com/822900497?share=copy

Split Jerk
3x2 (80-90%)
- Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

AMRAP x 6 MINUTES
20/15 Cal Bike/Row/Ski
20 Total Plate Halo Chop @20/15kg
20 Walking Alt. Lunges

-Rest 1:00-

AMRAP x 4 MINUTES
15/12 Cal Bike/Row/Ski
15 Total Plate Halo Chop @20/15kg

-Rest 1:00-

AMRAP x 2 MINUTES
AMRAP Cal Bike/Row/Ski

• RPE 7

AMRAP x 18 MINUTES
400m Run / 1½ x Stairs
20 Push-Ups / Incline Push-Ups
200m Run / 1 x Stairs
20 Walking Lunges

• RPE 7
• Optional Weight Vest for different challenge
• Video: https://vimeo.com/877588379?share=copy

Squat
5x5

Build to a Moderate weight and hold the same weight across all 5 sets.

Your choice today;
Back Squat
Front Squat
Overhead Squat

DEAR DOLLY (PERFORMANCE)

FOR TIME
100 Thrusters (42,5/30kg)
80 Chest to Bar Pull-Up
40 Strict Handstand Push-Ups

---

DEAR DOLLY (FITNESS)

FOR TIME
80 Thrusters (Lightish)
80 Jumping Pull-Ups
40 Hand Release Push-Ups or Incline Push-Ups

• Partition reps and movements as needed.
• RPE: 8
• Time Cap: 20:00
• Video: https://vimeo.com/924882541?share=copy

Bench Press

10 x 1 @ 85%+

Go Every 2:00

In a 5min window
Run 400m
+
AMRAP in the remaining time of:
8 Deadlifts 100/70kg
8 Box Jump Overs
8 Handstand Pushups

Rest 3min

In a 5min window
20/15 Calories
+
AMRAP in the remaining time of:
8 Deadlifts 100/70kg
8 Box Jump Overs
8 Handstand Pushups

AMRAP 45

300m Run
🔽
2 Rounds of
15 Toes-to-bar
15 Pushups
🔽
30/25 Calories
🔽
2 Rounds of
15 Wall Balls
15 Pullups
🔽
300m Run
🔽
2 Rounds of
15 DB Snatches
15 Sit-ups
🔽
30/25 Calories
🔽
2 Rounds of
15 KB Swings
15 Box Jump Overs
🔽

50 minutes of :

5 Minutes Cardio ( HR Zone 1-2 )
7 - 10 Strict TTB
7 - 10 Strict HSPU ( pause on bottom )
5 Minutes Cardio ( HR Zone 1-2 )
10 + 10 Banded Hamstring Curls
10 + 10 Banded Triceps Press