Five rounds, each for time:
10 Squat Cleans 70/45kg
*Rest as necessary between rounds.
A. Choose one of the following:
1. 5 Sets of Max Reps Pull-ups
2. EMOM x 10: Pull-ups/Bar Muscle-up
3. 30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.
B. Aerobic conditioning
Run canal loop or
Please note: This can be completed for time or used as a recovery session.
Seven rounds, each for time:
2 x Farmers Carry 80/50kg (15m)
15 Box Jump Overs 24/18″
*Welcome back Renee (even if it is only temporary)!
Landmine Row x 12-15 reps
15m Handstand Walk/30-45 sec. Static HS Hold Against Wall
*Rest approx. 2 min between rounds.
Advance as far as possible in 10 minutes:
Double-unders 10-20-30-40-50 etc.
30 sec. Plank after each set.
We hope you all feel well recovered after the weekend! Be sure to set those alarm clocks for the most important training day of the week – Monday! No excuses.
3 rounds of:
20 Toes to Bar
15 DB Push Press 2 x 22.5/15kg
Rest 3 min.
20 DB Deadlifts 2 x 22.5/15kg