TIMETABLE

6 Rounds 30/24 Calories 6 Clean and Jerk 60/40 6 Bar Muscle Ups

21-15-9-9-9 Deadlift HSPU rest til the 10min mark 21-15-9-9-9 Burpee Box Over. rest 1:1

10 Rounds 15 Wallballs 10-15 Toe to bars

24min AMRAP 20/15 Cal Row 40 Double Unders 10 Heavy DB Snatch

8 Rounds 12 Front Squats 4/8 Burpee Pull Ups 2/4 Wallwalks

30 Rounds 1 Power Snatch 3 Handstand Push Ups 5 Wallballs This is the way

10 Rounds: 20 Shuttle Runs 10 Burpee bar touch 10 Pull Ups THIS IS THE WAY

3 Rounds: start a fresh round every 9mins 40-20-10: Calories on Bike Erg 20-10-5: Back Squats (60/40kg) Round 1: 40sec echo bike buy in...

0-4mins: Max ski 4-8mins: 18 Deadlifts, 15 Power Cleans, 12 Hang Power Cleans 8-12mins: Max row 12-16mins: 15 Deadlifts, 12 Power Cleans,...

24min EMOM Min 1: 10 STOH (60/40kg) Min 2: 15 Toe to bar Min 3: 35 CrossOvers (70 single unders) This is the way

10-9-8-7-6-5-4-3-2-1 Deadlift (140/95kg) Front Squat (95/65kg) Bench Press (2 x 40/22kg DBs)

0-3mins: 2 rounds 8 Overhead Squats 8 Chest to bars 3-6mins: 2 Rounds 10 Overhead Squats 10 Chest to bars 6-9mins: 2 Rounds 12 Overhead...

1200m Weighted Run - Into - 5 Rounds: 3min AMRAP 21/14 Calorie Row 7 Burpee Box Jump Overs 21/14 Calorie Ski (Rx is an AMRAP of Burpee...

10 Rounds for time : 20min cap 4 Pull Ups + 4 Push Ups (4 Muscle Ups) 8 Handstand Push Ups 12 Barbell Snatch This is the way

30min AMRAP 250m/200m Row 10 Thrusters (45/30kg) 500m/400m Bike

3 x 7min AMRAPs, rest 90s after each AMRAP 5 Deadlifts (120/80)(100/70)(80/50) 7 Box Jumps 1 Wallwalk + 1 Reverse HSPU (5 Reverse HSPU)...

Every 3 minutes x 6 rounds Perform: 9 Burpee Over the Bar 18 Barbell Lunges (50/35kg) 9 Burpee Over the Bar Rounds 1 + 2: Overhead Lunges...