Cluster Squat

Build upto a 4RM Squat

Then in clusters of 2, 20 reps for time.

Cluster Press

Build Upto a 4RM Press

Then in clusters of 2:

• 20 reps for time
• submaximal sets of pullups between sets

Snatch Balance + OHS (50-60%).
Record max weight used.

7min AMRAP
2 Sumo Deadlift High Pull 50/35kg
2 Handstand Pushups
4
4
6
6...

Mobility: Floor Slides (aka wall slides on floor), elbow circles, Lizard Stretch
Movement Prep: Scap pushups, Beast-Crab underswitch, Lunge pulse,

BB Push Press 4x5
KB Step Up 4x5/leg (5 sec eccentric)
Ab Rollout 4x12

3min rounds

20min

AFAP (As Fast As Possible)
5 rounds for time of
400m Run
50m Walking Lunges

For time:
10 Deadlifts 60/40
10 Cleans 60/40
10 Handstand Pushups
9 DL
9 Cleans
9 HSPU
...
...
2 DL
2 Cleans
2 HSPU
1 DL
1 Cleans
1 HSPU

timecap 35min

If time remaining when you finnish, do AMRAP of:
8 Wall Balls
10 Cal. Row /10x10mShuttle Run
12 Burpee-Pullups

For 30 minutes at steady pace

10 Pull-ups
10 Press 30/20kg
10 Back squats 30/20kg
10 Box jumps 24/20"
20 Calories row
40 Double unders

For time:
Row 50cal.
50 x KB swings 32/24kg
Run 800m

Four rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Push Press (115/75 lbs)
Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.