LET’S GET PHYSICAL

A. Strict Press
6 | 2 | 2"

B. 12 minute AMRAP of:
20 Bar Dips/ Push Ups
10 Toes to Bar
20 Handstand Push Ups
10 Toes to Bar

LET’S GET PHYSICAL

A. Front Squat
5 | 3 | 3"

B. 3 x 5 minute AMRAP:
AMRAP 1
6 Squat Clean 50/ 35 kg
6 Burpee Box Jump Overs

AMRAP 2
4 Squat Clean 60/ 40 kg
6 Burpee Box Jump Overs

AMRAP 3
2 Squat Clean 70/ 45 kg
6 Burpee Box Jump Overs

note:
- rest 1 minute between AMRAP's
- RX+ 70, 80, 90 kg

LET’S GET PHYSICAL

2 Rounds of:
1. 5 minutes of ME Cal Ski Erg
2. 5 minutes of Bodyweight Sled Pull/ Drag for distance
3. 5 minutes of 20 Bench Presses 60/ 40 kg and 20 Burpees

note: rest 2 minutes between every 5 minutes of work. 

LET’S GET PHYSICAL

A. 2 Power Snatch + 2 Overhead Squat
8 | 1 | 2"

B. 15 minute AMRAP of:
30 Double Unders
15 Dumbbell Thrusters (R) 22.5/ 15 kg
30 Double Unders
15 Dumbbell Thrusters (L) 22.5/ 15 kg

LET’S GET PHYSICAL

4 Rounds of 3 minutes on/ 1 minute off, for Reps of:
1. 400/ 350 m Row
then max effort Clean and Jerk 70/ 50 kg
2. 400/ 350 m Row
then max effort Pull Ups

note: Work in Parters and Alternate between AMRAP's

LET’S GET PHYSICAL

A. Front Rack Alt. Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 rounds FGB Style of:
1st minute: Cal Ski Erg
2nd minute: Burpees
3rd minute: Double Unders
4th Minute: Rest

LET’S GET PHYSICAL

A. Deadstop Deadlift
6 | 3 | 2"

B. 12 Rounds for maximum reps of:
Wall Ball shots
Odd minute: 5 Deadlift Buy In 100/ 70 kg
Even Minute: 10 - 5 Toes to Bar

note:
- Athlete buy in to only be 20 secs max.
- Score is total Wall Ball Shots made

LET’S GET PHYSICAL

A. Strict Press
7 | 4 | 2"

B. 17 minute AMRAP of:
5 Wall Walks
15 Dumbell Overhead Stepping Lunge (L arm) 22.5/ 15 kg
15 Dumbell Overhead Stepping Lunge (R arm) 22.5/ 15 kg
30 Calorie Row
45 Double Unders