A technical 1 rep max shoulder press B overhead squat practice C 5 rounds for time of 5 burpee box jump overs (61cm/51cm) 15 kettlebell swings (24kg/24kg) 25 wall ball slams (9kg/6kg)
A double under practice B 1 rep max weighted chin up C for time 10 power cleans, 1 deadlift (50kg/40kg) 9 power cleans, 2 deadlifts … 2 power cleans, 9 deadlifts 1 power clean, 10 deadlifts
A ring pull up play B 3 rep max spoto bench press C 3 rounds for time of 20 double unders 30 overhead dumbbell lunges (15kg/10kg) 40 dumbbell goblet squats (15kg/10kg)
A l-sit practice B handstand hold practice C for time 50 burpees 9 ground to overhead (60kg/46kg) 30 burpees 12 front squats (60kg/46kg) 10 burpees 15 deadlifts (60kg/46kg)
A pistol practice B technical 1 rep max deadlift drop 10%, 1 rep every minute on the minute for 10 minutes C you go I go, 5 rounds for time of 3 rope climbs 9 dips 15 plate goblet squats (20kg/10kg)
A distance jump practice B technical 1 rep max tempo back squat 4-2-4 C every minute on the minute for 15 minutes 8 weighted step ups (61cm/51cm, 15kg/7.5kg) 4 weighted sit ups (15kg/7.5kg) 2 renegade rows (15kg/7.5kg)
A every minute on the minute for 20 minutes 2 clean and jerks B butterfly pull up practice C as many reps as possible in 3 rounds 1 minute wall balls (9kg/6kg) 1 minute rest 1 minute sky shots (15kg/10kg) 1 minute rest 1…
A technical 1 rep max snatch B as many rounds as possible in 12 minutes of 21 farmer squats (30kg/20kg) 9 strict chest to bar pull ups 6 strict hand stand push ups C 4 rounds, each for time of 400 meter sprint 1…
