Every 3:00 x 5 sets, fast:8 front squats12 wallballs16 dumbbell front rack walking lunge steps 3 sets:10 reps per side, single leg calf raise10-15 reps per side, single-leg floor slider hamstring curl 3 sets:30s per side, weighted side plank reach through30s rest between sides
1 Warm up 3 moderate 12 Front Squat 5 rounds5 Slam ball Slam ball squat throw for distance Broad jump to slam ball200 m Run
3:00 on/1:00 off x 1010 Cal 12 Alt Db snatch 30 double unders
Game! Cone snatch AMRAP in 20 minutes, I go, You go:5 dball slams7 calories9 box jump overs
Yoga Warmup 3:00 on/1:00 off x 1010 KB swings10 KB thruster10 Calories
2 rounds, for quality:30s hollow hold or rock30s superman hold or rock2 rounds, for quality:30s front leaning rest30s reverse plank 5 rounds, for quality:10 kipping pull-ups10 push-upsRest as needed between rounds For time:800m run50 kettlebell swings400m run
30 min time cap 21-15-9 Push pressBox steps 21-15-9Push ups Box jumps 21-15-9Box dips Box jump overs
Touch and go power snatch tech Building across 6 sets2 sets:5 power snatch *aim to complete in under 20s2 sets:4 power snatch *aim to complete in under 20s2 sets:3 power snatch *aim to complete in under 15s For time:9 power snatch15 bar facing burpees6 power snatch12 bar facing burpees3 power
Skill Chest to bar pullups Every 1:15 x 63-5 Chest to bar AMRAP 12:50-m double-DB farmers carry 100-m run10 pull-ups / Chest to bar
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat For time:400m run, then3 rounds of:9 thrusters9 overhead squats9 strict pull-ups9 medball toss burpees400m run to finish
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