Box Squat
8 x 2 every 60s.
- These are SPEED reps
- Approx 65% of 1RM

B)
Sumo RDL Bands Forward
3 x 8-10. Rest 90s

For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings
Tabata burpees

Tempo back squat 4x4x40% 5s down/ 5s up

Pair workout. Other rests, other works.
Change every 60 seconds.

AMRAP 34

21-15-9
Abmat sit ups
Kbs 24/16
50 Devils press (1db)
21-15-9
Thrusters 42/30
T2B
50 Calories
21-15-9
Wallballs 9/6
Pull ups
50 Burpee box jumps

TRISET x 3 rounds

Seated Single Arm KB Press x 4-6 each
Rest 60s
DB Front Foot Elevated Split Squat x 6-8 each 3s down.
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

WOD

8RFT

8 toes through rings

10 box jumps 20"/24"

12 push ups

400m row

At home variation

8RFT

8 V ups

10 tuck jumps

12 push ups

400m run

Push press

7-7-5-5-3-1

Every 3 minutes

Accessory

5 x 5 weighted dip

• don't go to failure
• use a weight that allows for all 5 reps to be performed unbroken

Strength

3RM Press

AMRAP 8 with a partner of:
5 Wall ball@9/6kg
5 burpee
5 kipping HSPU/Box HSPU/pike push up
- 1 partner completing a full round while the other partner rests

3 mins REST

AMRAP 8 with a partner of:
5 USA Swing @24/16kg
5 goblet thruster
5 Box jump@ 75/60cm
- 1 partner completing a full round while the other partner rests

3 mins REST

AMRAP 8 with a partner of:
5 Cal Bike/Row/Ski
5 Power Cleans @50/35kg
5 Front Squats
- 1 partner completing a full round while the other partner rests