A. Back Squat 3 x 5
*Maintain weight across.

B. 20-2 reps for time of:
Wall Ball 9/6kg
*Perform 10/7 Push-ups after each set of WB.
*Advanced athletes should aim for unbroken reps throughout.

5 x 3:30 rounds:
Row 400/350m
Max effort plank.
*Your score for this workout is your total plank time.
*Rest as close to 3 min. between rounds as possible.

10 rounds for time of:
10 Thrusters 15/10kg DB’s
Run 100m
10 Toes to Bar
Run 100m
Rest 30 sec.

Three rounds:
Min 1: 2 Power Snatch
Min 2: 4 Power Snatch
Min 3: 6 Power Snatch
Min 4: 8 Power Snatch
Min 5: 10 Power Snatch
Min 6: Rest
*The goal is to increase load on each round. Round 1 should be relatively easy, round 2 moderate and round 3 should be close to failure.

Optional:
Run Big Loop

Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.
*Yes they need to be unbroken.

A. Death by Strict Pull-up

B. 50-35-20 reps for time of:
Toes to Kettlebell
Run 400m

For time:
50 Cleans.
*Each rep must pass through parallel. If you are not proficient at a full clean, you may power clean + front squat.

Weight Guide:
Novice 40-60/20-30kg
Intermediate 60-80/30-55kg
Advanced: 80-100/55-70kg

*Don’t sell yourself short on the weight choice for this one. It is intended to be a long grind that tests you as much mentally as it does physically. As a guide, you should not be able to do touch and go reps at the weight you have chosen.

EMOM (for as long as possible)
0-1: 10 Pull-ups
1-2: Run 200m
2-3: 10 Burpees
3-4: Run 200m
4-5: 10 Burpees
*Add 2 Burpees per round.