Strength

Banded push press 5×5

Conditioning

5R, 2 mins on 2 mins off:
buy in 15/10 calorie row
Amrap
5 shoulder to overhead 70/50
5 toes to bar

Power EMOM

5 rounds of 1 min:
1 heavy deadlift
3 high box jumps
10 heavy kettlebell swings
100m sprint
rest

Conditioning

‘Cherry‘

For time:
1 mile run
100 burpees
1 mile run

Finisher

Tabata core holds

Conditioning

14 min amrap:
55 calorie row
55 wall balls
55 deadlift 100/70
55 hspu

Gymnastics

Toes to bar skills

Conditioning

1,2,3,4,5,6,7,8,9,10 reps
Bar facing burpees
toes to bar

Finisher

Bulgarian split squats
Band pulls

Strength

Banded push press 5 x 5

Conditioning

4 min amrap:
12 s2o 40/25k
12 pull ups

rest 2 mins

4 min amrap:
8 s2o 50/35k
8 c2b pull ups

rest 2 mins

4 min amrap:
4 s2o 60/40k
4 muscle ups

Strength

5x
3 front squats
5 back squats
70% of back squat 1rm

Conditioning

8 min ladder:
3,6,9,12,15,18,21 etc..
Thrusters 40/30k
20 doubles after each round

Strength

Power snatch

Conditioning

In 5 mins:
Run 400m
21 power snatch 40/30
max bar hop burpees

rest 5 mins

In 5 mins:
Run 400m
15 power snatch 50/35
max bar hop burpees

rest 5 mins

In 5 mins:
Run 400m
9 power snatch 60/40
max bar hop burpees

Gymnastics

Pull ups

Conditioning

18 min amrap:
5 box jumps 30/24″
10 abmat sit ups
15 russian swings 32/24k

Strength

Paused front squats – 3-3-3-3-3 – 2 second pause at the bottom

Conditioning

6 min amrap:
7 hspu
30 doubles

rest 3 mins

6 min amrap:
15/10 cals row
15 burpees