Ring dip
4x 5-10

10 MIN AMRAP
10 T2B
10 WALL BALL 9KG/6KG
10 BOX JUMPS 60CM/50CM
2+2 TGU 24KG/16KG

AMRAP 45
10 Ring Dips
15 Sit-ups
10 Single Arm Hang Clean & Jerk
12 Box Jumps

20/15 Cal

10 Toes-to-bar
15 KB Swings
10 Single Arm Devils Press
12 Wall Balls

300m Run

15 min TIME TO FIND MAX IN CLEAN COMPEX

2 CLEANS

2 FRONT SQUATS

1 JERK

2 BACK SQUATS

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