21-15-9: Squat Cleans (62/42 kg) Wall Balls (20/14 lbs) Push-ups WARM-UP: 10 x Leg Swings Samson Stretch Mountain Climbers 10 x Glute Bridge 3 Rounds: 10 x Glute Bridge 5 x Pull-ups 5 x Toes-to-bar 5 x Wallball Squats 5 x Wallball Press 5 x Wallball Cleans 5 x Wallball Thrusters SCALING: Reduce Weight of Squat Clean or Wallballs
[A] 5 Sets for load: Yoke Carry, 20m Note: Rest as needed between sets. [B] 5 Rounds For Time: 10 Burpees Shuttle Run (5,10,15,20m) Rest 2 Minutes WARM UP: Calf Stretch 10 x Leg Swings 3 Rounds- 10 x Broad Jumps 10 x Torso Rotation 10 x Glute Bridge 10 x Toes-to-Bar Jog 400m
[A] 7 Sets of 3: Back Squat Note: Rest as needed between sets [B] For Time: 50 Burpee Box Jump Overs (24/20") WARM UP: Calf Stretch Samson > Spiderman > Pidgeon Stretch 10 x Broad Jumps 10 x Glute Bridge 10 x Torso Rotation 10 x Thoracic Bridge 3 x Warm up sets at 50%, 60%, 70%
4 Rounds for Time: Run 400m 100m Farmers Carry (32 kg each hand) Note: Wear a 10 kg weight vest or webbing WARM UP: Calf Stretch Samson Stretch 10 x Push up 10 x Pullups 20 x Glute Bridge 20 x Sit-ups SCALING: Perform without weight vest Reduce weight of farmers carry
3 Rounds for Time: 8 Muscle-ups 8 Squat Snatches (60/40 kg) Run 400m WARM-UP Calf Stretch Samson Stretch Inch Worm Push-ups Burgener Snatch Warm-up Jog 400m 3 rounds - Using light kettlebell 5 x deadlifts 5 x clean and press 5 x Snatches SCALING: Reduce weight of snatch Reduce Reps Perform Burpee - Chest to bar pullups instead of muscle ups
21-15-9 reps of: Deadlift (100/80 kg) Over the bar burpees WARM UP: Calf Stretch Samson Stretch Inch-worm Lower Back Stretch 10 x Single leg RDLs 10 x Glute Bridge 3 rounds: Run 200m 10 x Deadlift (increasing weight each round) 5 x Pull-ups 10 x Push-ups 5 x Broad Jumps 5 x Toes to bar SCALING: Reduce weight of deadlift
5 Rounds For Time: 30 Kettlebell Swings (24/16 kg) 15 Box Jumps (30/24 ") Run 400m WARM-UP: Calf Stretch Samson Stretch Spiderman Stretch 5 x Inch Worm Push-ups 10 x Kipping Swings 10 x Squats 10 x v-sits 5 x Burpee Broad Jumps Jog 200m SCALING: Russian Kettlebell Swings Step Ups
21-18-15-12-9-6-3 Reps of: Dumbbell Thrusters (20/15 kg) Burpees WARM UP: Samson Stretch Pidgeon Stretch 10 x Glute Bridge 3 Rounds of: 5 x Kipping Swings 5 x Inch Worm Push-ups 5 x Broad Jumps 5 x Kettlebell Swings 5 x Goblet Squats (using kettlebell) 5 x Strict Press (using kettlebell) SCALING: Reduce dumbbell Weight - for shoulder injuries do Dumbell Front Squat
[A] 5 sets of 5: Deadlifts Note: Rest as needed between sets [B] 5 Rounds of: 10 Burpees 15 Thrusters (42/30 kg) Rest 2 Minutes WARM UP: Calf Stretch Samson Stretch Spiderman Strech w/ Torso Rotation 10 x Inch worm Push-ups 10 x Glute Bridge 5 x Pull-ups 5 x Toes-to-bar 3 sets of Deadlifts at increasing weight
For Time: 50 Wallballs (20/14 lbs) 40 Deadlift (80/60 kg) 30 Toes-to-bar 20 Cal Row 10 Handstand Push-ups WARM-UP Samson Stretch Spiderman Stretch Pidgeon Stretch 3 Rounds of: 10x Kettle-bell RDL 10x Pull-ups 10x Inchworm Push-ups 5x Medicine ball squat cleans 5x Medicine ball Thrusters SCALING: Reduce weight of wallballs or deadlifts Knees to elbows instead of T2B Dumbbell shoulder press instead of HSPU
