Ascend as far as possible in 20 minutes:
1 Ball Slam
1 Shuttle Run 10m
2 Ball Slam
2 Shuttle Run
3 Ball Slam
3 Shuttle Run
etc.
*Start the workout with a 2km run.
*Shuttle runs are performed carrying the slam ball.

EMOM x 5 min:
20 Double-unders + 7 Pull-ups
EMOM x 7 min:
20 Double-unders + 5 C2B Pull-ups
EMOM x 9 min:
20 Double-unders + 3 Bar Muscle-ups
*Compare to last time – here.

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

B. 45-30-15 reps for time of:
Goblet Squat 24/16kg
*10 x 10m Shuttle Run after each set.

C. Stretch/mobility

A. Shoulder Press
*Work to a heavy 5.

B. Push Press
*Work to a heavy 3.

C. Jerk
*Work to a heavy 1.

Ascend as far as possible in 17 minutes:
40 Burpees (6″ jump and touch)
30 Cleans 45/30kg
30 Burpees
30 Cleans 60/40kg
20 Burpees
30 Cleans 75/50kg
10 burpees
As many cleans as possible 90/60kg
*Cleans must pass through a squat.

Five rounds of:
Strict Pull-up max. reps.
Dips max reps.
*Perform as a superset and rest 3 min. between rounds.

7:00am
Surprise. Come on in and see!

For total time:
21-15-9 reps of:
Overhead Squat 40/30kg
Toes to Bar

Rest 3 min.

15-9 reps for time of:
Overhead Squat 55/40kg
Toes to Bar

Rest 2 min.

9 reps for time of:
Overhead Squat 70/50kg
Toes to Bar

A. EMOM x 10:
1 Clean
*Build in weight across the sets.

B. Three cycles:
Touch and go Power Clean 2-4-6-8-10 reps.
*Increment the weight on each cycle.
*Sets are performed on the minute.

AMRAP in 20 min:
5 Parallette Shoot Through
10 x 10m Shuttle Run
5 Parallette Shoot Through
20 Jump & Touch (30cm above standing reach)