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

60%/3
65%/3
70%/3
(75%/3)3

3 rounds / 30s on / 30s off
flutter kicks
plank
arch hold

30 - 20 -10 reps for time of

• Shoulder to overhead 50kg/35kg
• Pull up

Timecap: 12 minutes

Partner Chipper

100 Wall Balls (20/14)
100 Push-ups
100 Alternating OH lunges (45/35)
100 Sit-ups
100 Push Press (45/35)
800m MB run (use the weight you chose for WB)

1 partner must be in a plank anytime reps are being performed by the other partner. Switch at anytime but try to split reps as evenly as possible.