4 supersets of:
5 narrow grip bench press
3-4 weighted chin up

• leave two reps in the tank
• rest 2min btw sets

Every 75sec x 12 alternating

• 200m row
• 40m sled push
• 200m run
• rest

Go all out in every set!!

3 x 3 (use 100% of 1RM Clean)

Weighted pull up 5 x 3

• rest 3min between sets
• same weight in all sets

Every 4 min for 16 minutes (4 rounds)
15-25 wall ball
10-15 burpee box jumps /step up
dont use over 3 min for work

Power Clean E90SEC, Touch and Go
- 5 x 3
- Rest 3min
- 5 x 2

15 min AMRAP:

• 11 push jerks (2/3 of 3rm press)
• 22 pull-ups
• 33 box jumps

2 min on/1 min off.

Every 2:30min

5 Rounds:

1 Back Squat (w/ 3 s pause)
5 High box jumps

Max 70% of 1 rm

8 x E2MOM

2-3 hi-hang power snatch

A. 6min AMRAP
2 x Bar MU, 4 C2B Pull-ups, 6 Pull-ups
4 x Handstand push ups
8 x KB Swings @ 32/24kg (70/53lbs)

Rest 3mins before part B

B. 6min AMRAP
12 x DB Thrusters @ 22.5/15kg (6/6)
18 x DB snatches, alternating @ 22.5/15kg
24 x Burpees

Rest 3mins before part C

C. 6min AMRAP
12 x single arm DB Overhead walking lunges @ 22.5/15kg alternate arm each round
18 x Wall balls @ 9/6kg (20/14lbs)
36 x Double-unders