8min AMRAP
Run 100m
ME HS hold
8min AMRAP
10 plate GTOH 25/15
10 Burpee to plate
8min AMRAP
50m farmers carry – HEAVY
ME pull ups
8min AMRAP
10 wall ball 9/6
10 box jumps 24/20
Rest 3min between AMRAPS
8min AMRAP
Run 100m
ME HS hold
8min AMRAP
10 plate GTOH 25/15
10 Burpee to plate
8min AMRAP
50m farmers carry – HEAVY
ME pull ups
8min AMRAP
10 wall ball 9/6
10 box jumps 24/20
Rest 3min between AMRAPS
As a pair complete for time:
50 – 40 – 30 – 20 – 10
Hang Power Cleans
Front Squats
STOH
Loads will increase as the reps decrease, in the following increments:
Men: 40kg/ 50kg/ 60kg/ 70kg/ 80kg
Women: 30kg/ 35kg/ 40kg/ 45kg/ 50kg
A. Power Snatch – build to a heavy single with perfect form.
B. 24min EMOM
min 1 – 5 TnG power snatch. Moderate/heavy
min 2 – 15 box jump overs. 24/20
min 3 – 15 Wall Balls
min 4 – 100m sprint
A. Back Squat
4×10 @ 55% of 1RM
B. New Round Every 4 minutes x 3
Run 400m / Run 400m / Run 600m
10 Pull Ups / 12 C2B / 7 Burpee MU
20 Burpees / 24 Burpees/
*Pick your workout.