A. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

B. Three rounds for time of:
20 Back Squats 60/40kg
20 Dips

A. 3 x max strict pull-ups.
*Add weight if you can do 10 or more.

B. For time:
Run 200m
20 Pull-ups
20 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
5 Pull-ups
5 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
20 Pull-ups
20 Burpees
Run 200m
*Advanced athletes should consider scaling up to C2B pull-ups.
*Burpees terminate with a jump onto a 20kg weight plate.

A. Drop Snatch
*Work to a heavy single.

B. Snatch Balance
*Work to a heavy single.

C. Overhead Squat
*Work to a heavy single.

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)