• weighted
• bodyweight
• negatives 5 x 2-3
• feet on the ground 5 x 5-8

15 ROUNDS FOR TIME
2 Hang Squat Clean @70/47 kg
6 Box Jump Overs @60/50cm
RPE: 9

Timecap: 15 mins

2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
15 Banded Ws
20 Alt. Deadbugs

12 deadlifts (47/70 kg)
12 bar-facing burpees

Scaled WOD
AMRAP 12:
12 deadlifts
8 burpees

RX
Overhead Squats
4 sets x 6 reps; Rest 2 min

SCALED
Front Squats
4 sets x 6 reps; Rest 2 min
*Keep weight Moderate across all sets.
(Week 1 of 8 Oly Cycle)

FOR TIME
50 Russian KB Swing @24/16kg
40 V-Ups
30 Kipping Pull-Ups
40 Russian KB Swings
30 V-Ups
20 Chest to Bar Pull-Ups
30 Russian KB Swings
20 V-Ups
10 Bar Muscle-Ups/C2b kipping

Timecap: 16 mins

PERFORMANCE
"DEVIL ON MY SHOULDERS"*
FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees

---

FITNESS
"DEVIL ON MY SHOULDERS (F)"*
FOR TIME
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees

*This is a Remix of the NCFIT Classic, Devil In The Details.

EMOM x 6 MINUTES
MIN 1: 5 Overhead or Front Squats*
MIN 2: 100m Run

*Start light and build up to or past workout weight.

4x
3min ON/90sec OFF

Alt. A and B

A) 20 Wall Balls
15 KB Swings 24/16kg
+
max Cal. In the remaining time

B) AMRAP of
3 Bar Facing Burpees
5 Thrusters 60/40kg
7 Toes-to-bar

EVERY 4:00 x 5 SETS
100m Run
8 Deadlift @100/70kg
100m Run
24 Wall Balls @9/6kg
100m Run
Rest Remaining Time

Goal: 1 min rest or more in each set, so scale accordingly

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 - 5/5 Sciatic Nerve Floss
MIN 2 - 10 Alt. 90-90 Hip Rotations
MIN 3 - 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

15 KB sumo deadlift high pulls (16/24 kg)
18 box jumps
21 sit-ups

Scaled WOD
5 rounds for time:
15 KB sumo deadlift high pulls (16/24 kg)
12 box jumps
9 sit-ups