3 sets for max reps/cal.

60s. Row for cal.
30s. Rest
60s. KB swings
30s. Rest
60s. Renegade rows
30s. Rest

10 minutes ladder footwork and sprint specific warm up

10s 60 % effort x 1
15s 70 % effort x 1
15s 80 % effort x 1
25s 100% effort repeat

How far did you get on each of your 100 % effort sprints?

1:5 work rest ratio with each sprint. Lots of time to make a full recovery so each 25s sprint should be ALL OUT. Try to keep your distance consistent on consecutive sets

20 minutes Sprint work
30 minutes

AMRAP 6 mins of,
3 Clean & Jerk @ 92.5/60kg
20 Sit-up

• Record reps and weight used.

5 Sets of:

Jerk x 1-2 reps

Rest 2-3min before WOD.

EMOM 15:
1: 4-8 HSPU
2: 4-8 pull ups
3: 30-40 DU

Turkish Get up complex

4 minute explanation

Get up to tall sit x5 per side

Get up to half kneel x3 per side

Full Get up x1 per side

Cycle through for 8 minutes continuing to increase weight as available

12 minutes

for those confident in their get up can start right away, rest of class can opt to spend more time working through instruction and then join into complex once they are feeling confident in the movement.

M - Mountain climbers
O - Overhead slam
N - Nordic curl, to box
D - Dumbbell thruster
A - Ab Wheel
Y - Y flys, TRX

40s on 15s off
30s on 10s off
20s on 10s off

12.5 minute circuit
16 minutes

3 x 3 Weighted chest to bar pull up

For time;
100 x Double Under
50 x USA Kettlebell Swing @ 24/16
25 x Thruster @ 42.5/30

Record time and scaling.

Back Squat 5x6 @75-80%