Build to 5RM Weighted Dips (If unable to do weighted dips, 5 sets of max reps) 6 RFT 12 Russian Twists 24/16 18 Press Ups 12 KB OHS 24/16

5 X 5 Back Squat 10 RFT 10 Back Squat 60/40 200m Run

5 X 3 Heavy Hang Power Snatch 18 min EMOM 1) MAX Hang Power Snatch 40/27.5 2) 10 BF Burpees 3) Rest Score = Total Hang Power Snatch

EMOMx24 1) 15/12 Cal Airbike 2) 2x5m Lunges 2×22.5kg DB 3) 15/12 Cal Ski Erg 4) 2x rope climbs 5) 5x lengths of gym + burpee at each end. Start on the ground. 6) 30 second plank hold (15 secs on each leg)   Scale reps/weights so that you can finish in 40-45 seconds on […]

5×3 front Squats (from the gound). 10min AMRAP 10 Wall balls 30 DU. Scale to to single single DU or 20 Bar/KB hops

EMOMx5 a) 1-3 HSPU (technique only). FOR TIME: 10 rounds of 10 HSPU + 200m run. Scales: scale reps of HSPU  to what you could do UB for min 2-3 rounds. Can use up to 1 abmat or 2x DB pushpress. Scale distance to something you can complete in less than 1:30.

5 sets of 3 reps Deadlift – technique first ie any deflection in your back means we drop down in weight. CHRISTINE 3 rounds for time 500m row, 12 Deadlifts (body weight), 21 Box jumps 60/50cm

7min AMRAP OH Squats 40/30kg + 7 Burpees over the bar REST 3mins   7min AMRAP 7 CTB pull ups + 7 burpees over bar REST 3mins   7min AMRAP 7 Power snatch 40/30kg + 7 burpees over the bar   Scales: Weight of OHS & Power Snatch to something you can do UB for […]

24min AMRAP. 1 Rope Climb, 2 Ring MU, 3 HSPU, 4 Goblet Squats 32/24kg, 5 TTB,  6 push ups, 7 Ring Rows/pull ups, 8 Lunges with KB 33/24, 9 Wall Balls 12/9kg , 200m run. Aim is to complete ALL movements unbroken. Scales: rope climb = 2x lay to stand, 1 Ring MU = 1 […]

Hang Snatch technical 1 rep. For time: TC 7mins 15 muscle snatch 40/30, 50 DU, 10 power snatch 50/35kg, 50 DU, 5 squat snatch 60/40kg, 50 DU. Rx is also = 30 Bar hops … scale 25 bar hops note: MUST follow movements as prescribed ie Muscle Snatch, Power Snatch, Squat Snatch (or Power Snatch […]