4x

30sec ME Pistols
30sec Rest
30sec ME Strict Pullups
45sec rest

Push Jerk

RPE 5. Find heavy of the day in 15min. (time starts when you put weight on the bar). Bar from the rack or blocks.

Then 6-9 reps every 60-90sec with 80-85%

10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “X” Dumbbell Movement (70’s/50’s)
15 GHD Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65)
rest 3 minutes between

AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)

Gymnastics for 20-30min.

Be creative or follow the video from gym library

A.
3 rds:
Row 1min
Kb swing x8-12
Sit up x8-12
DU's x20-40

B.
Snatch grip DL: 3x1

C.
EMOM x15:
1. Row (10-15)
2. Kbs (10-15)
3. DU (30-60)

7 rounds (2min rest)

Run 400m
Round of “DT”

Rest 2min

Round of “DT” is:

12 Deadlift 70/50kg
9 Hang Power Clean
6 Jerk

RPE 3-4

Keep a steady pace. Try to hit all rounds within 10sec margin. Sale if needed.

For time:
40-30-20-10 reps of
Calories row
Wallball shots 20/14lb
Sit-ups

Timecap: 20 minutes

3 rounds for time
25 Unbroken T2B (if you break do 7 Burpees)
15m/15m 1 arm KB OH walking Launge @24/16 kg