A1. Dumbbell Reverse Lunges 3 x 8-10

8-10 Dumbbell Reverse Lunges
8-10 Dumbbell Reverse Lunges
8-10 Dumbbell Reverse Lunges

each leg
rest 30-60sec.

A2. Rack Push-Up 3 x 5-10

5-10 Rack Push-Up
5-10 Rack Push-Up
5-10 Rack Push-Up

rest 30-60sec.

B. Intervals

Every 2min for 10min:
45sec. Echo Bike for cals
4x10m Farmers walk

A. Intervals in

In Teams of 2
15Wallballs (20/14 lbs)
10 SA DB Devils Press (22,5/15 kg)
5 T2B
YGIG per round
Every 4 min 200m run (each of you do a 100m Medball run then switch)

A1. Seated Strict Press 3 x 5-10

5-10 Seated Strict Press
5-10 Seated Strict Press
5-10 Seated Strict Press

A2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. MetCon

20min AMRAP of:
10cal Echo Bike
4x10m Farmers walk
2x10m walking lunges
10 DB-Hang Clean and Press

A. Snatch Complex

From 0:00-8:00 min build up a heavy complex of

2 hang PS

B. Front Squat 5-5-3

5 Front Squat
5 Front Squat
3 Front Squat

Each set @ RPE 9

C. Wod

For time 15-12-9-6-3
Heavy wallballs (30/20)
C2B Pullups

TC 7 min

A. Clean and jerk Assistance Lifts

5 sets
1 PC + 5 Pushpresses
Rest 60s

5 sets
1 PC + 4 FS
Rest 90s

5 sets
3 clean pulls
Rest 120s

A. Explosive Training

4 sets of:
5 low hang snatch pulls @~80+% of 1RM snatch
into
5 Max height wallball shots with jump (singles| 14/10)
rest ~60sec.

B. Loaded Carries

6 sets in teams of 4-5 as Congaline

30m heavy bearhug carry (slamball/sandbag)

C. MetCon

Amrap8

4 SA DB thruster per side (22,5/15)
4 lateral burpees over DB (+ 2 each round)