4 x 3 min on, 3 min off

5 hang squat snatch
10 burpee over bar
20 Double unders

a) works
b) rest

---

Goal & Intensity:

• Combine strength, endurance, and coordination in a high-intensity workout.
• Weight should be heavier than on Saturday (42/35kg). Today men could go for 50-55kg and women 40-45kg
• Execution: Work for 3 minutes completing 5 hang squat snatches, 10 burpees over the bar, and 20 double-unders. Rest for 3 minutes. Repeat for four rounds.
• Progress: Maintain a steady pace and aim for efficient rounds.
• Tip: Control your breathing and pace your movements – don’t go all out on the first round. RPE: 8-9

4 Rounds of Quality:
2 x Pike Circle around the box
10 x V-Up
45 sec side plank/side

40 min @ 60-70% of max HR

2 min Row

-

10 Hollow Rocks
5/5 Side plank twists
10 Superman rocks
Remaining time plank hold

push press
 - find a heavy set of three in 15min

deadlift 5 RM

"Filthy Fifty with a twist"

You can do Filthy Fifty's 10 different exercises in any order you like, but after each excerise you have to cash out 10/7 Cal.

"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20/15kg (BBF : pushups)
50 Back Extensions
50 Wallball
50 Burpees
50 Double unders

Find heavy OHS triple in 15 minutes

6 x 250m

@ 500m test pace

EMOM 30
1) 15/12 Calorie Bike
2) :30 Ring Plank Hold
3) 15 Box Jumps @61/51cm
4) :30 L-Sit Hold
5) 50 Double-Unders
6) :30 Dead Hang

Every 3:00 x 5:
6 + 6 Front Rack Step-Back Lunge
- Alternate with Shoulder Press