Workout
AMRAP 15 minutes
1 Hang squat snatch (115/75)
2 Overhead squats (115/75)
10 Bar facing burpees
20 GHD hip extensions
50 Double-unders
Or 19.1
15 min AMRAP
19 Wall Balls
19 Cal Row
Workout
Front Squat on the 3min
4 x 6
70-75% of 1 RM for all sets
15-12-9
Deadlift 140/102.5 kg
Box Jump 24/20
Push Press 70/47.5 kg
Workout
Hang Squat Clean
3-3-3-1-1-1
For Quality
10 L-pull Up
20 Strict Ring Pull Up (Knuckles to chest)
30 Strict HSPU or Accumulate 2min in a handstand Hold
Icon 1
3 Rounds
20 Wall Ball 9/6
20 Power Clean 60/42.5Kg
Not for Time
5 rounds
30 m sled push (heavy)
30 m deadball carry
10 push ups
3 Position Clean & Jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
8-7-6-5-4-3-2-1
Bar Muscle Up
KB Swing 32/24
Skill
Box Jump from seated Position 5×5
Plyo Push Up 5×5
Workout
Teams of 2
5 Rounds
7 Synchronised Squat Clean 52.5/35kg
14 DB “Z” Press 15/10kg
22 Over Under 24/20 kg
Workout For Time
200 Double Unders
100/90 Cal Row
50 Burpees
100 Double Unders
50/40 Cal Row
25 Burpees
50 Double Under
25/20 Cal Row
15 Burpees
30 min cut off.
Work out
Sumo Deadlift
5-5-5-3-3
Push Press
5-5-5-3-3
Arnold Press
3 x 10
Workout
21-15-9
OHS 52.5/35 kg
Deadlift 82.5/ 60kg (sub 8min)
3 rounds for Quality not for time
20 sec L-sit
10 strict Pull up
20 sec Ring Support
10 Banded Push up
20 sec Wall Sit (below parallel)
AMRAP 9 mins
3 Power Clean and Jerk 82.5/60kg
3 Ring Muscle Up Scaled
5 CTB pull ups
3 Box Jumps 30/24 scaled 24/20