5×5 Strict pull up (weighted if able).   EMOMx15 1) 1-5 Bar MU 2) 5-10 Burpee box jumps 3) Airbike 12/15 Cals. Scale EMOM to max 45secs work. Scale Bar MU to banded/jumping Bar MU or 5-15 jumping pull ups/beat swings

7 min AMRAP 10 SDLHP 60/40 10 STOH 60/40 Straight into: 20 min to build to max SDL Straight into: 7 min AMRAP 10 SDLHP 40/25 10 STOH 40/25

5 sets of 3 reps of one of the following: Weighted Strict MU/Weighted Strict pull up/strict pull up/pull  up negative   12min AMRAP 12 2x DB Deadlifts 2x 22.5kg 10 2x DB lunges 2x 22.5kg 8 Box jumps 75/60cm

Pull up tech / KB swing tech Eva 5 RFT: 800m Run 30 KB Swings 24/16 30 Pull Ups scales: If 800m takes longer than 5mins then scale distance to one that can be completed in 4-4min 30secs. Scale KB Weight. Scale reps of pull ups so you could do in 3-5 sets max. If […]

EMOMx7 2 squat Snatches   100 Wall Balls or 5 rounds total – 23 min Time cap each round 3mins long 2 mins rest 1 round = 35 DU 7 Snatches @ 50/35kg max Wall Balls 9/6 finish when 100 Wall Balls or 23min Time cap

EMOMx28 10 Deadlift 100/70kg 15 GHD situps / Medball Situps 9/6kg 15/12 Cal Airbike 15/12 Cal Row 12m Walking Lunges 2x 22.5/15kg DB 15/12 Cal Ski Erg 2x Rope Climbs (1 legless + 1 normal = Rx) * Do deadlifts in front of desk and work anticlockwise around the gym for other stations.

Gymnastics Tech: Bar Muscle Up/CB/Pull Up tech and progressions 2 X 7 min AMRAP 1. 4 Bar Muscle Ups 8 DB OH Squat 22.5/15 Rest 5 min 2. 4 Bar Muscle ups 12 DB Snatch 22.5/15 SCALES: 1 MU = 1 Burpee + 1 CTB/pull up + 1 TTB/Knee raise. DB OH squat scale to […]