3x
Max reps Strict Chinups
rest 60sec
Max reps Strict Ring Dips

(Rest 2min between rounds)

1) Wide Stance Box Squats: 8 x 3 @50-60% of Back Squat 1RM, every 60s.
– Parallel Box

2) Speed Pull Deadlift: 6 x 2 @50% of Monday using the same band, every 60s.

3) Seated Dynamic Box Jumps: 6 x 3, every 60s.

4) Front Rack Double Kettlebell Walking Lunges: 3 x 20 steps. Rest 90s.

Find heavy set of
1 Clean + 3 Split jerk

"Add one movement each round"

For time:
3 Burpees
6 Handstand Pushups
9 Toes-to-bar
12 KB Swings
15 Box Jumps
18 Situps
21 Pushups
24 Wall Balls
27 Squats
30 Double Unders

! 3-3-6-3-6-9-3-6-9-12-.....-27-30

TC: 45min

1.) DU's
2.) DB snatch
3.) T2B

• you choose reps/weight
• go sustainable pace

3 rounds
30s hollow hold
10 push presses 50kg/35kg
30s support on rings
10 cleans 50kg/35kg
30s hang
10 back squats 50kg/35kg

“Fran” on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups

“Diane” on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

“Amanda” on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)

Each scored separately for time

15-20 mins for quality
10 dual KB/DB frontrack lunge (heavy)
40s single leg plank (20/20s)
20 wall ball (unbroken set)
6-10 strict T2B
15-20s L-hang
40s weighted wall sit (heavy)

Shoulder Press
4x3r @ 80%
Rest as needed.

Shoulder press

10-8-6-4-2