A. For total load:
Bench Press 30-20-10-5 reps.
*One attempt at each set.
*Rest as necessary between sets.

B. Stretch/Mobility

7 rounds for time of:
10 Knees to Elbows
20m Walking Lunge 24/16kg
60 Double-unders
*Lunge: KB held overhead with one arm. Must change arms halfway.

Five rounds for load:
12 Deadlift
9 Hang Power Clean
6 Jerk
*Rounds must be unbroken to count.
*Rest as necessary between rounds.

A. Back Squat
*Build to a heavy 5.
*At least 5 heavy sets.

B. 10-1 reps for time of:
Front Squat 50/35kg
Lateral Jumps (over the barbell)

A. EMOM x 10:
Handstand Hold (wall or freestanding)
Handstand Walk
Shoulder Taps
*Choose one option. Pick your own reps/duration.

B. Push Press + Jerk
*Discard the Push Press when it becomes limiting.

Five x 3 min. AMRAP:
3 Deadlift 100/65kg
6 Box Jumps 24/20″
9 Ball Slams 12/9kg
*Rest 1 min after each 3 min.

A. Death by Gymnastics Pull:
*Try to improve on last week’s effort.
*Maintain movement choice throughout.
*Advanced athletes: See how far you can get with unbroken reps.

B. 50-40-30-20-10 reps for time of:
Sit-up (strict, feet anchored)
*Walking Lunge 30m after each round of sit-ups.

Reminder: There is no Circuit class today.

Five rounds for time of:
12 Thrusters 50/35kg
18 Burpees (6″ Jump & Touch)
50 Double-unders