Split stance RDL
4X10 each leg
Single leg Glute bridge
4x10 each leg
20MIN AMRAP
5 hspu/ hr press ups
10 single arm hang clean and jerk
15 air squats
12MIN EMOM
MIN 1 -16 Goblet squats
MIN 2 - 10 tempo press up (3 SEC DOWN & 3 SEC UP)
MIN 3 - 8 Bent over rows each side
0-6MINS
40 DB snatch
40 burpees over DB
6-12MINS
40 burpees over DB
40 DB snatch
Strict press into push press
Max strict then push press until you get to 20 reps each side
x3
4min EMOM
10-15 burpee
rest 2 mins
4min EMOM
16 hang snatch
rest 2 mins
4min EMOM
8 single arm Devil press
Clean & Split jerk
4x5 each side (pause in catch)
6min AMRAP
12 Vsit up
16 DB hang squat clean
24 DB lunge
REST 3 MINS - REPEAT
DB single arm bench press
4x10-15 reps
max set of press ups after each set
3 rounds for time
10 clean&jerk 5/5 each side
15 burpee
30 air squats
Single arm OH walk
3x50m each side
Side plank
3x30 sec each side
Single arm farmer carry
3x100m each side
DB deadbug
3X20
For time
50-40-30-20-10
Goblet squats
sit ups
DB overhead walking lunge
4x16
rest 30sec
DB bent over row
4x6-8 each side (2 sec pause at top)
For time
EMOM
3 BURPEES
Max single arm thrusters
keep going until you get to 100reps
30 min AMRAP
200m run
20 DB snatch
200m run
20 DB lunge
200m run
20 hang clean&jerk
200m run
20 goblet squats
200m run
*If you cant run do 12 burpees instead*
Core
15 hollow rocks
15 Tuck sit ups
15 leg lifts
x4
Single Arm glute bridge bench press
3x8-12 each side
Single arm bicep curl
3x8
DB overhead tricep extensions
3x8-12
12min AMRAP
10 single arm thruster (R)
5 burpess over DB
10 single arm thrusters (L)
5 burpees over DB
DB reverse lunges
4x20 reps
20 jumping lunge after each set (focus on height)
10 rounds for time
12 DB hang squat cleans
6 HSPU / 12 hand release press ups
Single Arm Push press
4x10-15 each side
30-20-10
STOH
OH Lunge
Jump squats
Split Squats
4x12 each leg
30sec side plank each side after. each set
15min AMRAP
2-4-6-8-10..ETC
Single arm devil press
30DU/60SU or 100m run after each set
DB Step ups
4x10 each leg
rest 30
Single arm bent over row
4x10 each arm
5 rounds for time
20 Single Arm clean & jerk
30 Sit ups
Goblet squats (3sec down + 1 sec pause at bottom
4x12
Single Leg RDL
4X12 each leg
For time
50 Goblet squats
50 Press ups
50 Air squats
50 Press ups
50 Goblet squats
DB walking lunges
4x20
rest 30sec
Single Arm Z press
4x5-10 each side
2min Work/ 2min rest x5
15 burpees over DB
Max DB snatch