Strength: 15min Cluster build to a heavy 2 WOD: For time, 3*6*9*12*15*18*21 Cluster 50/35kg, 3 Ring MU or 5 bar MU or 7 c2b or 9 pull up or 11 RIng rows

Interval day: in pairs alternating 1.30min on/1.30min off for 12 rounds. 1) 6 rounds: 15/11 cal row + max pwr clean (50/30) 2) 6 rounds: 15/11cal bike + max pwr snatch (50/30) score is pairs total per reps (hit cals hard)

Cardio: run 400m, 200m, 400m, 200m, 400m rest = run time 1:1 work:rest   EMOM x18min 1) Deadball 3x OS + 5 deadball squats @heavy 2) 30 double unders + 5 burpees 3) 10KB swings + 10 KB snatches UB (28/20) 6 rounds at each station.

 0-15min Build to a heavy 3 TNG Squat clean   Rest 5min   20-27min: 7min AMRAP 20 alt db snatch 22.5/15kg, 10 WB 9/6kg,   27-30min: rest 3mins   30-37min= 7min AMRAP 200m run with WB, 20 db OH lunge (10per arm)

Running clock 0-7min   7min AMRAP 2-4-6-8-10-12….. Deadlift 90/65kg, T2B.   Rest 5min   12-19min   7min Amrap 4 Deadlifts 6 BF Burpees (hit hard for max rest)   Rest 5mins   24-40min   Build to a heavy single Deadlift

Strength: Squat snatch 20 mins to build to TNG 5 reps…   WOD:  10 rounds for time 30 Double unders, 15 Wall balls (9/6) 3 Squat snatch 60/40kg

Interval Day: Warm up Movements With running clock…   0-10min 5x min on/min off Max front squats at WOD weight   rest 3 mins,   13 – 23 min 15*12*9*6*3 Power clean (70/45kg) *10 Push ups   Rest 3min   26 – 32 min partner up and max cal bike/row P1) bike/row P2) burpees change […]