With Partner

AMRAP 30:00
50 Calorie Row/Ski
40 Wall Balls @9/6kg
30 Box jump over @60/50cm
20 Plate Walking OH Lunges @20/15kg
10 Handstand Push-ups

Goal: One person works at a time - split however desired.

Front Squat Cluster Sets
3 x 3.2.1 (15s). Rest 3:00
- Perform 3 heavy sets of 3 reps + re-rack and rest 15s, 2 reps + re-rack and rest 15s and so on with roughly 80-85% of 1RM if known.
- Take 3-4 sets to build in weight perform sets of 6.

With a Partner

4x
6min Max Cals
2min Max Burpees

Power snatch
5 x 2 @70-85% 1rm

Dynamic floor press
9x3r @ 55% + band
Go every 60s.

12 MIN EMOM
3 DEADLIFTS + 1 CLEAN 100KG/75KG

Accessory

EMOM12:
1. KB front rack walk
2. 8-12 toes to rings
3. Back extension
4. Rest

1 Push Press + 2 Push Jerk (15mins)
build to daily max in 5-6 sets!
- 2 mins rest btw heavy sets

2-3x400m (-2-4s)
Rest 1:2

2x800m (-4-(+4s) /2x600m (-2-(+2s)/1x1200m (+10-0s)
Rest 1:1

3 rounds
10 push presses 55kg/40kg
10 pull ups
10 cal row