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A. Split Jerk
*Build over the course of the sets to a max.

B. Front Squat 5-5-5-5-5

*Please note that our first 4pm session is on today.

Seven, 2 minute rounds:
5 Bar Muscle-ups
120m Shuttle Run (6 x 20m)
Max rep Burpee Box Jump Over 24/20″
*Rest 2 min. between rounds.
*Note: The muscle up can easily be substituted with a less difficult movement.

EMOM x 20:
1. 5 Hang Power Clean (your choice of weight)
2. Toes to Bar (your choice of reps)
*Pick a load/reps that you can maintain throughout the 10 rounds.

21-18-15-12-9-6-3 reps for time of:
Thruster 40/30kg
Run 400m

A. Back Squat 5-5-5-5-5
*Compare to last time – here.

B. AMRAP in 12 min:
5 Front Squats 80/50kg
5 Burpees (over the bar)
10 Front Squats 70/45kg
10 Burpees (over the bar)
15 Front Squats 60/40kg
15 Burpees (over the bar)
20 Front Squats 50/35kg
20 Burpees (over the bar)
25 Front Squats 40/30kg
25 Burpees (over the bar)
*This is an AMRAP version (in reverse order) of a workout we did a while ago. Check your previous result – here.

A. Choose one of the following:
1. EMOM x 10: Ring Rows or Pull-ups or Muscle-ups.
2. 30 Muscle-ups (bar or rings) for time (10 min. cut off).
3. 5 Sets for max UB reps of Ring Rows or Pull-ups or Muscle-ups (rest 90 sec. between sets)
*Compare to last time – here.

B. EMOM x 10:
1. L-Hang max effort or 30 sec.
2. 10-15 Box Jumps

A. Push Jerk + Split Jerk
Build over the course of the sets and once you’ve maxed out the push jerk, discard it and move on to the split jerk only. Reverse the order if your push jerk is stronger than your split.

B. 15-12-9 reps for load of:
Unbroken Shoulder to Overhead
*Barbell is taken from the ground.
*10 minute time cap.

Ten rounds for time of:
10 KB Swings 24/16kg
Run 100m
10 Hand Release Push-ups
Run 100m
Rest 30 sec.

A. Overhead Squat 5-5-5-5-5

B. 21-18-15-12-9-6-3 reps for time of:
Pull-ups
Sit-ups
Walking Lunge 30m