WODs

A. Back Squat 5 x 5
*Maintain across.

B. 2-4-6-8-10-8-6-4-2 reps for time of:
Shuttle Run 10m
*This is a partner workout where each partner will perform the reps as a relay.

Ten rounds for time of:
10 Toes to Bar
Run 100m
10 KB Swings 24/16kg
Run 100m
Rest 30 sec.

Four rounds for time of:
Run 400m
35 Thrusters 20/15kg
15 Burpees (over the barbell)

A. Hang Muscle Clean + Hang Power Clean + Hang Squat Clean
*Increment your weight across the sets and discard the weaker lifts as they become limiting.

B. Death by Gymnastic Pull
*Pull-up (strict, kip, C2B), Muscle-up etc.

A. Farmers Carry 5 x 50m (2x25m).
*Each round is scored by load.
*Rest as necessary between rounds.

B. EMOM x 10:
1. Plank 30 sec.
2. Max Double-unders 30 sec.

For time:
50 Toes to Bar
50 Hang Power Cleans 60/40kg
50 Ball Slam 20/12kg
50 Burpees
50m Walking Lunge
50 Deadlift 60/40kg

A. Overhead Squat 3-3-3-3-3
*Pause for 3 sec. below parallel in the first rep.

B. Four x 2 min. rounds:
10 DB Snatch 22.5/15kg
Run 200m
Max DB Snatch
*Rest 1 min. between rounds.

Five sets of:
Bench Press 8-10 reps
Landmine Rows 8-10 reps
*Perform as a superset.

Optional:
Run or Row 3km

A. Front Squat 5-5-5-5-5

B. 21-18-15-12-9-6-3 reps for time of:
Push-ups
*Walking Lunge 20m after each set of push-ups.
*May be scaled up to HSPU.