0-5 min:
Row 1200/1000m
5-10 min:
250 Double-unders
10-15 min:
Plank Hold
15 min until completion:
75 Toes to Bar

For time:
20 Hang Cleans 60/40kg
20/14 Push-ups
16 Hang Cleans 70/47.5kg
20/14 Push-ups
12 Hang Cleans 80/55kg
20/14 Push/ups
8 Hang Cleans 90/62.5kg
20/14 Push-ups
4 Hang Cleans 100/70kg
20/14 Push-ups
*Hang Cleans can be Power or Squat.

A. Overhead Squat 7-7-7-7
*Bar taken from ground. Ideally via a full snatch.

B. 5 rounds:
1 min. Max Burpee Pull-ups (12″ jump)
1 min. Rest

7:00am

Seven rounds for time of:
7 Deadlift 100/70kg
21 Lateral Jumps (over barbell)
Run 200m
Rest 1 minute

8:00am
A. Deadlift ladder 1-1-1-1-1
Start heavy and add 5kg every 30sec.

B. Seven rounds for time of:
7 Deadlift 100/70kg
7 Burpee (over barbell)
Run 200m
Rest 1 minute

10-1 reps for time of:
Turkish Get-up (alternating arms)
Dumbbell Overhead Squat (per arm)
*15/10kg

EMOM x 30 min:
1. Row (calories)
2. Push-ups
3. Rest
4. Shuttle Run 10m
5. Toes to Bar
6. Rest
*Your score is your total reps.

A. Hang Muscle Snatch + Hang Power Snatch + Hand Snatch

*Progressively add weight moving through all three movements.
* Discard weaker movements as they become limiting.

B. Advance as far a possible in 10 minutes:
Unbroken double-unders

*Choose your own rep increment (1, 2, 5 or 10 reps)
* Repetitions must be unbroken to progress onto the next set.
Eg. 5-10-15-20-25. Repeat set until you have completed it unbroken to progress.

AMRAP in 20 min:
7 Burpee Pull-ups (12″ above standing reach)
14 Box Step Overs 24/20″, 22.5/15kg
21 Kettlebell Swings 24/16kg