BB Push Press 2×4, 3×2
High Box Step up 4x6e
BB Bent Over Row 4×8
Rx
21-15-9
Alt. DB Snatch (50/35lbs)
Toes to Bar
5 Super Burpees after each round
Rx+
21-15-9
OH Squat (45/30kg)
Toes to bar
1 Rope Climb after each round
Hang Power Clean 3×2 building up to ~65-70% of PC max
EMOM x3 Rounds each
1. 2 Hang Power Clean
2. 2 HPC + 2 Power Cleans
3. 2 HPC + 2 PC + 2 Front Squats
Repeat
For Time
800m Run
21 …
Deadlift 5,5,3,3,2
Pullup Practice 4×5-8 (kipping, CTB, or MU)
Handstand Hold 4×30-40s (Or practice Walks)
5 rounds
Run 200m
30 Double unders (60 Singles)
15 KB Swings (24/16kg)
Power Snatch 4×2
5×1 on 45” @85%
Overhead Squat 4×3
DB SL Hip Thrust 4x8e
10’ Amrap
20 Ab Mat Sit ups
16 Plate OH Walking Lunges (15/10kg)
12 Burpees
Back Squat “Wheel” Circuit on 90” Interval
8×2 (last 3 @ 85%)
1. HSPU x6
2. Strict T2B x8 (curl knees to chest then reach to bar)
(1 set BS + 1 set accessory #1, then 1 set BS …
KB Complex 5x on 2’ interval
SA Swing x2
SA High Pull x2
SA Snatch x2
SA OH Rev. Lunge x2
Switch arms
Handstand Holds 4×30-40s
Side Squat 4x8e
8’ Cap
300m Run
30 Alt. DB Snatches (40/25lbs)
30 Toes to Bar
Max Cal Row in remaining …
Squat Clean 6×2
RDL 4×6
SA DB Row 4x8e
10 Rounds
3 Power Clean (50/35)
3 Shoulder To OH
5 Pullups
Rx+
PC (70/45)
CTB Pullup
Hang Power Snatch + Power Snatch 6×1+1 (work up ~85%)
OH Squat 4×4 (try to work from heaviest snatch)
4x Tabatas (8×20″ on/10″ off) w/ 1:30 Rest btw
KB Swing (24/16kg)
V up
Wall Ball (20/14)
Burpee
Score = Lowest round from …
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Push Press 2×5, 3×3 (cycle reps)
EMOM 4x
Pullup Practice x6-8 (Work on your strict, kipping, butterfly, or CTB)
SL RDL x5e
Handstand Pushup x6
8’ Amrap
20 Double Unders (50 Singles)
10 Pushups
8 Toes to Bar
8’ Choice Skill Development
“Liza”
Squat Ladder EMOM with bar at bodyweight
Weigh in – Warm up to weight in 1-2 sets
Minute 1: 1 rep
Minute 2: 2 reps
…etc until you fail to complete the reps in the minute.
(*If …
