Front Squats (Week 3)
4x4
Keep weight Moderate-Heavy across all sets.
Go heavier than last week!
RPE 7

EMOM 20
(30sec ON/30sec OFF)
1) Toes-to-bar
2) Burpee-Box Jump Overs
3) Pullups
4) Handstand Pushups
5) Rest

Upper body -Body building ~30min:

1-3 rope climb
8 bench press
8 barbell row
12+12 Db lunge press
10-15cal machine (fast)

AMRAP in 20 minutes:
20 DB. Snatches 25/15kg
20 Box jump over 24/20”
20 Toes to bar

AMRAP in 15 minutes of
10 Pull-ups
10 Toes to bar
20m Front rack walking lunge with one 20/10kg DB.

3 Rounds of
3 Ground to Overhead 60/40kg
3 Hang to Overhead
3 Shoulder to Overhead
12 Toes-to-bar
15 Box Jumps

For time:
3 Burpees
6 Toes-to-bar
9 HR Pushups
12 KB Swings
15 Box Jumps
18 Pistols
21 Wall Balls
24 DB Snatches
27 Double Unders
30 Cal.

*Add one movement each round
3
3+6
3+6+9
….

Strength
Sumo Deadlift against a band: 1RM. Rest 2:00
 Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
 Beginner: 5 x 5, no band. Rest 2:00

PERFORMANCE
EMOM x 7 MINUTES*
1 Kip Swing + 1 Hips to bar + 1 Ring Muscle-Up
*Option to perform ring variation for all

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FITNESS
EMOM x 7 MINUTES
1 Dynamic Kip Swing + 1 Pull-Up Attempt + 1 Pull-Up or Chest to Bar Attempt

Partner wod (You Go, I Go)
Every 8 mins complete :
1)
Squat “Grace”
30 squat clean & jerk @60/43kg

2)
30 Curtis P
(1 Power clean + 1/1reverse lunges + 1 push press) @60/43kg

3)
1200m run (relay style )

4)
8 mins to find 1RM Clean & Jerk