For Time: 800m run + 40 DB thrusters (20/25) + 20 chin-ups (any style) + 800m run

A. 30sec max cals on assault bike test (record score)
B. 3 sets: 30sec battling ropes, 30sec rest. 30sec bike, rest 30sec

10mins amrap: 8/8 OH walking lunges + 8 toe to bar + 8 box jumps

18mins: 30-45sec front plank on rings (or on hands if needed) + max distance sandbag carry + 5-10 HSPU (sub regular push-ups or handstand hold or handstand shoulder touches)


In teams of two, complete 5 sets (20 min-time cap): partner 1: row 300/250m, partner 2: row 300/250m, partner 1: run 200m, partner 2, run 200m



Workout 1
A. Back Squat, build to a tough set of 3 B. Bulgarian Split Squats (back squat or dumbbells at sides, 2-3 sets of 8/side C. Group Metcon

Workout 2
A1. Wide Grip Pull-ups 4x3-6 reps, rest 60sec, A2. Shoulder Press, 4x2-4, rest 60sec B. Group Metcon

Workout 3
A. 3-4 sets, rest 30-45sec between exercises: 8-12 reps High Front Step-up (as high as you can do go while maintaining a 3sec lowering phase) + 2 laps of gym overhead dumbbell carry + 2 laps of gym per side: single arm farmers walk. B. 2 sets, alternating: single leg RDL 10 reps/side c. Group Metcon

Workout 4
A. Chin-ups: As many unbroken sets of 4 as possible in 7 mins. B. Ring Push-ups. As many unbroken sets of 7 as possible in 8 mins. C. handstand hold (60-90sec) or AMRAP handstand shoulder touches in 3 mins. D. Group Metcon



Workout 1
A. Front Squat 83-85%x2x3, then 1xAMRAP
B. Sandbag Squats (front racked if able) 2-3x20
C. Group Metcon

Workouts 2
A. Push Press 83-85%x2x3, then 1xAMRAP
B. Bulgarian SS 3x10/10
C. Group Metcon
D. (optional) 3x10 DB Row (1sec pause @ top)

Workout 3
A. Deadlift 80%x3x3
B. 3 rounds: 2 laps of sandbag carry + 8 sandbag squats
C. Group Metcon

Workout 4
A. Pause Squat (2-3sec pause) 3x3@77.5%
B. Barbell Z Press 3x5
C. Group Metcon
D. (optional) 3x15 GHR



Workout 1
A. AMRAP sets of 1 strict/controlled ring muscle-up in 8mins. (If unable, do negatives or ideally weighted negatives. AMRAP sets of 1 with min 10sec lowering phase; or if unable, do chest to bar chin-ups: as many sets of 3 in 8mins).
B1. Barbell Press 4x4-6 reps with 4sec lowering phase, rest 60-90sec,
B1. Straight arm DB pull-overs 4x6-8 with 3sec lowering phase.
C. Group Metcon.
D. (if time) 2-3 sets: cable external rotations 10-15reps (slow tempo) + cable "A's" 8-10reps with 2sec pause in 'back position;

Workout 2
[If you did Workout 1 on Monday, and weightlifting class on Tuesday, give your legs a day off before attempting this workout.]
A. Power Snatch as warm-up: 5x3 EMOM @50%.
B. Tempo Back Squat 5x3 with strict [3011] tempo, starting at 80% (build weight where possible)
C. Group Metcon.
D. (if time): 3x10 Straight Leg RDL

Workout 3
A1. 4 sets: 5-8 Chest to Bar Chin-ups with 2sec pause at top, rest 60-90sec sec
A2. 4 sets: Tempo Bench Press 6-8 reps with 3sec lowering phase, rest 90-120sec.
B. Group Metcon.
C1. 3 sets: Handstand shoulder touches with 3sec pause. AMRAP. rest 90sec
C2. 3 sets: Knee tucked front lever holds 4x5sec holds with short reset in between. rest 90sec.
D1. Straight arm DB pull-overs 3x6-8 reps. no rest
D2. Dumbbell External rotations 3x10-15 reps with controlled tempo. no rest. 

Workout 4
A. Clean from blocks: 8x1 EMOM at 75-80%.
B. Jerk from Rack: 4x4@80%+.
C. Paused Front Squat, warm-ups + 2x5 with 3sec pause, as heavy as possible. D. Heavy Farmers Walk 3x2 gym lengths. (do a couple warm-ups, and then 3 hard sets)
E. High Box Step-ups 2x15/side



A. Speed Squat 70%x3x5
B. Front Squat 1x8-10 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. Goblet Lunges 60 total reps (aim for only 3 sets total)

A. Bench Press 75%x3x6-8
B. Press 1x8-10 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. Seated DB Press 60 total reps (3 sets)
D. Band Pull a parts 100 reps
OR Group Metcon

A. Deadlift 80%x3x3
B. DB Row 2x10-12 then 1xAMRAP (rest 60sec and repeat, if you got 12+ reps last week go up in weight, otherwise same weight and aim for more reps)
C. RDL 3x8-10
D. KB swings 100 reps

A. Close Grip Bench 72.5%x3x8
B. Incline DB Bench Press 60 total reps (3 sets)
C. DB Bench Press 60 total reps (3 sets)
D. Pec Flies 100 reps
OR Group Metcon



Workout 1
A. Snatch from blocks 4x3
B. Back Squat 1@90-95%, then Paused Back Squat 5x3 tough sets.
C. 4 sets alternating exercises: 8 RDL + DB Press 8-12reps

Workout 2
A. 3 Power Clean + then 4 Jerk. 4 sets at or above 75%
B. Group Metcon

Workout 3
A. Full Snatch + 2 hang snatch. (no resting/putting the bar down between reps). 4 sets @ 75% plus.
B. Clean from Block 3x4
C. Back Squat 5x2 EMOM @ 80% for speed
D. 3 sets, alternating: GHD Hip Extensions 8reps with 3sec pause at top + band around knee side steps 15/direction + 20 no money drill

Workout 4
A. Tall Jerk, 3x4
B. Jerk 5x2. Start @ 85% and up. Rest as needed
C. push press 2xmax reps @ 80% of 1RM push press
D. Group Metcon