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Back Squat, 20 reps

Rest 5 minutes

800 meter run

Rest 5 minutes

Tabata Squat (20 seconds on/10 seconds off X 8)

Rest 5 minutes

800 meter run

Rest 5 minutes

Front Rack Squat, 20 reps

 

A. 3x 10 Yates Rows

 

B. Weighted Push Ups

 

Option 1: 5 Rep Max in 10min

Option 2: 12-10-8-7-5 EMOM 10:00

 

C. 2 sets: 60s Row/AB

 

D. D. Run 20.00 - push but nasal breathing only

A.

Female: 

 

EMOM 12:

 

20m SB Front Rack Carry (increase weight each round)

 

Male:

 

12 Minutes to establish a heavy 20m SB Front Rack Carry

 

B. 20:00 Lunges

A. 

Female: 

EMOM 10

5 Incline Bench Press

 

 

Male:

10 Minutes to establish a set of 5 Incline Bench Press

 

A. SB Squats:

 

Female: Every 30s for 10:00 Minutes perform 5 SB Squats

 

Male: 10-8-6-4-2-2-2

 

 

C. 3 Sets of:

 

Hercules Hoist Rope Pull

 

D. Run 20.00 - push but nasal breathing only

A. 3x 10 supinated weight grip pull ups

 

B. 3x ME Dips

 

C. BB Back Squat with :3s pause 

 

D. 400m Sprint

A. One arm press:

 

Female: EMOM 10 -  3 Presses/side, increase weight each round

 

Male: 5-4-3-2-1/side

 

B. 2 Sets - 20m each for max weight:

 

Weighted Front Rack Lunges

 

C. 2-3 rounds

 

20 KBS 24/16kg

10 Burpees

 

Rest 60s

A. 3 Sets of:

 

ME TTB/V-Ups + Harnessed Bear Crawl

 

B. 3 Rounds for time of:

 

20 KB Squat Cleans 2x16/12kg

10 Push-Ups

A. 15:00 Minutes on the clock:

 

Female:

 

Sets of HOH Rope Pulls. Start with a moderate weight and pull one length. Add one plate and pull another length. Use pattern until you fail pulling one length unbroken. Rest. Start next set with higher weight than before.

 

Male:

 

15:00 Minutes to establish a max weight for the following complex:

 

3 SB Clean + 2 SB Front Squats + 1 SB Thruster

 

B. 15:00 Minutes on the clock: