0-7min EMOM C2B 15min> For time (BOTF) 50 WB, 50 DL, 50 S2OH, 150 Dubs 60/40kg 20min time cap 40-50min Butterfly tech 50-60min kipping HSPU tech Roll out
0-20min EMOM 1 Pwr clean, 1 front squat, 1 squat clean, 1 Jerk (unbroken) 10 Pull ups 25-35min For time 21/15/9 KB swings, Box Jumps, Sit ups 40-47min EMOM Pwr snatch (you choose the reps/weight, unbroken) 47> 5 rounds for time 10 OH squats 50/35kg 6 over bar burpees
0-20min 5×5 back squat building (short rest between sets) 25-31min 6min AMRAP 5 HSPU 30 dubs 33-45min Gymnastics (Muscle ups) 48min> For time 3 rounds 7 T2B 7 Thrusters 50/35kg Then 200m 2 rounds 7 T2B 7 Thrusters Then 200m 1 round 7 T2B 7 Thrusters 400m
Max Snatch 45mins Ring muscle ups 20 min Complete as many rounds as possible in 12 minutes 12 Box jumps 6 Thrusters 45/27.5 200m run
0-8min Pairs AMRAP 1) 15 cal row 2) 10 Box jumps, 10 push ups, 30 Dubs Score reps and cals 14-25min 3 x max reps S2OH in 1 min 45/25kg 30-37min C2B EMOM 42min For time Pairs 50/40/30/20/10 Snatch 45/25kg Over bar burpee
Comp team 0-16min = Tabata core. sit ups, KB twists, Plank, L sits 22-34min = 25 WB, 15/12/9 C&J, Ring dips, 25 WB 39-49min = Handstand walks & Holds 49 => Roll out
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