4 rounds
30 cal row
15 push ups
10 box jumps 60cm/50cm

8min AMRAP
(Ascending the ladder by 3's)
3 High Box Jumps
3 Toes-to-bar
6-6,9-9.....

Rest 2min

2min AMRAP
Double Unders

4x2min AMRAP (2min rest)
Alt. a and b

a) 3 Deadlifts 100/70kg
5 Bar Facing Burpees

b) 10 Toes-to-bar
10 HR Pushups

(75%/4)5

10 min EMOM
odd 3+3 C&J @ 75kg/55kg
even 5+5 kb snatch 32kg/24kg

3 sets of:
10 x dual KB deadlifts
20m farmers walk
rest 1:00

3 sets of:
5 HSPU / 10 push ups
30-40s frontrack hold
Rest 1:30

3 sets of:
0:30 strict T2B’s
0:30 rest

Deadlift 5x3x80%

“Modified Glenn”
30 Thruster (135/95)
500 m Row
5 Rope Climbs
500 m Row
50 Burpees

"Cindy XXX"

20 min AMRAP

10 pull ups
20 push ups
30 air squats

15 pull ups
30 push ups
45 air squats

20 pull ups
40 push ups
60 air squats

25 pull ups
50 push ups
75 air squats

30 pull ups
60 push ups
90 air squats

• scale for pull ups is ring rows

1a) front squat 4x3x80%
1b) kipping T2B 4x10