A. Five sets: Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across the sets.

B. EMOM x 7:
7 Pull-ups
Max reps Thrusters 40/30kg
*If you fail to make it to the barbell in any round you are out.

A. EMOM x 10:
30 sec. to complete: 20 Double-unders/max Toes to Bar

B. EMOM x 10:
30 sec. to complete: 4 x 10m shuttle run/max box jump 24/20″

AMRAP in 3 min.
3 Power Cleans 60/40kg
6 Push-ups
9 Squats
*Rest 1 min. between rounds and repeat for 5 cycles.
*Continue your score from one cycle to the next.

*Results from last time can be found – here.

Picture: Congratulations to Deon for getting his first Bar Muscle-ups.

Five rounds:
5-7 Seated Shoulder Press
Max rep Ring Rows (feet in line with hands)
*perform as a superset and rest 2 min between rounds.
*If you can’t achieve 8 reps or more in your first set of ring rows, lower your feet so that you can.

Optional Conditioning:
5 x 50 cal. row.
*work with a partner and alternate through the efforts.
*each effort should be all out.

7.00am
For time:
Run (open the post to see the map)
50 Deadlift 60/40kg
50 Pull-ups
50 Deadlift
Run (as above)

8:00am
A. Clean Speed Ladder

B. For time:
Run
50 Deadlift 80/55kg
50 Pull-ups
50 Deadlift
Run (as above)

EMOM x 20:
1. Row 200/180m
2. 30-40 sec. weighted plank
3. 15-20 Sit-ups
4. Rest
*Come in and flush out your sore bodies after Wednesday’s workout – you’ll feel better than doing nothing.

Check out our re-post regarding how to get your post workout nutrition dialed in – Post Workout Nutrition.

For time:
50 Back Squats 50/35kg
25 Burpees (over barbell)
15 Hang Power Cleans 50/35kg
35 Front Squats 50/35kg
25 Burpees (over barbell)
10 Hang Power Cleans 50/35kg
20 Overhead Squats 50/35kg
25 Burpees (over barbell)
5 Hang Power Cleans 50/35kg

A. Death by Pull
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from muscle-up, pull-ups, ring rows and their variants.

B. Death by Push
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from dips, push-ups and their variants.