AMRAP 40 minutes: 4 Lengths S.arm KB OH Walking lunge @ 1 x 24/16kg 4 Lengths Farmer’s carry @ 2 x 24/16kg 4 Wall walks 8 Lengths shuttle run 2 Lengths Bear crawl (hips lower than shoulders) 2 Lengths

A. Technique: Every 45s x 8 (6 minutes) Alternating: 1. 4 Plate goblet Squat Wide + 4 Plate goblet Narrow + 4 Plate goblet Normal @ 5-15kg 2. Front rack mobility 3. 3x Lunge Matrix with reach to floor

A. Warm Up – AMRAP 5 minutes: 10/10 Ankle mobilization against wall 10 walking lunge with forward knee drive 10s Dead hang + 3 Scapula pull up + 3 Kip swing 3 Slow motion thruster @ 20/15kg B. Jerk

A. Warm-Up (7:30 minutes) 20s Work, 10s Rest x 15 building in intensity and aggression each round: 1. Easy paced burpees 2. Alternating lunge with reach to floor 3. Easy paced single unders 4. Muscle Snatch @ 20/15kg 5.

A. AMRAP 5 minutes: Climb the ladder of 2-4-6-8… Calorie Row Power Clean @ 60/42.5kg 3 minutes rest B. AMRAP 5 minutes: Climb the ladder of 2-4-6-8… Wall ball @ 9/6kg Pull ups 3 minutes rest B. AMRAP 5

AMRAP40 minutes: 12 Tall kneeling to box step up 400m Run 50 Double Unders Barbell Complex: 1 Deadlift @70/50kg 1 Hang Cluster @70/50kg Every round add 1 rep to the barbell complex so… Round 1 = 1x 1 Deadlift

A. Technique: Every 45s x 8 (6 minutes) Alternating: 1. 4 Back Squat Wide + 4 Narrow + 4 Normal @ 20/15kg 2. Front rack mobility 3. 3x Lunge Matrix with reach to floor 4. 2 Segmented muscle clean