Every minute for 16min
@ 50/35kg
3 Power Clean
3 Push Press
3 BoB

4 rounds for time:

• 10 OHS 60/40kg
• 20 KB Swing 24/16

3 rounds
4 reps @ 60-65%
3 reps @ 70-75%
2 reps @80-85%
Hit singles every 8-12 sec, change weights and take breath. Then next lifts.
rest 2-3 min bwn rounds

YGIG 3 rounds
20 sec holds

Support Hold
Dip Hold
Handstand Hold
Hollow Hold
Pull-Up Hold

3 rounds for time:

• 15 T2B
• 15 weighted lunges

1) 5 power clean
2) 5 pull-up+10push up+15 squat
3) 10 box step up w/ kb/db for badasses
4) 8 burpee
5) Rest

At The GYM version


1.
Deadlift

1 x 20 reps with your stronger mixed grip
1 x 10 reps with your weaker mixed grip
1 x 10 reps with your weaker mixed grip

*Add five kilos to last weeks sets.
(Last week we started with 50%)
Warm up again with sets of fives up to about a 70-75%.

2.
Conditioning
For Max Reps on Each minute
EMOM24
1. Box over jump
2. Ground to Overhead @42,45/30kg barbell
3. Burpee
4. Rest

OR

Anywhere version

1.
Strength
3-4 rounds of
5 Turkish Get Ups (Right arm)
5 Turkish Get Ups (Left arm)
10 Single leg deadlift into press (R)
10 Single leg deadlift into press (L)
10 Hollow chest flies

*Rest as needed, for quality

2.
Conditioning

For Max Reps on Each minute
EMOM24
1. Chair step ups
2. Odd Object Ground To Over Head
3. Burpee
4. Rest

Single leg deadlift into press

Hollow chest flies

Shoulder press
60%x3,
67.5%x3,
72.5%x2x8
72.5% x8+

Use 90% of max.

Row 500m as fast as possible.

20:20 20 seconds on; 20 seconds off) 36 x20:20
Row
Burpee over bar (use kb and sticks)
Bike
Push press 20/15kg

Accumulating as many reps as possible in 24 Mins.
5 in each movement and rotate.

This will be sweaty, push hard and try to hit the same numbers round after round. Post total reps.