Back Squat 6 sets of 10 reps @ 65% 1RM Rest 75 seconds between sets *do not build across the sets. Use the same weight for all sets. Do not exceed the prescribed percentage! *only aiming to build weight from last week by 2.5-5kg AMRAP 14 8 toes to bar 10 front-racked lunges @ 52.5/35kg 30 double unders 10 wall balls @ 9/6kg Cash out 100 Russian twists @ 15/10kg

In teams of 2 AMRAP 40 2 rounds 50/40 cal AB 50 hang power snatch @ 35/25kg 50 double unders (each) directly into 2 rounds 50/40 cal row 25 toes to bar 50 thrusters directly into 2 rounds 50/40 cal ski 50 overhead squats 50 box jump-overs @ 24/20" Split the work however you like. One person works whilst one person rests.

Bench Press 6 sets of 10 reps @ 60% 1RM Rest 75 seconds between sets *do not build across the sets. Use the same weight for all sets. Do not exceed the prescribed percentage! Every 4 minutes for 20 minutes (5 total sets) 12/10 cal AB 15 sumo deadlift high pull @ 42.5/30kg 12/10 cal row 15 push press Cash out Barbell bicep curls 6 sets of 10 reps Rest exactly 75 seconds between sets *use the same weight for each set, do not build

CrossFit 3 sets A1. Front squat 5 reps with 5 second eccentric @ 65%+ 1RM Rest 30 seconds A2. Sled push 1 length @ AHAP – make this a grind! *ladies aim for 40-70kg, fellas aim for 80-100kg Rest 30 seconds A3. “A” squats 20 reps AFAP Rest 2 minutes between sets On an ascending ladder 2 4 6 8 10 12 etc AMRAP 16 Devil’s press @ 22.5/15kg Dumbbell box step-up @ 24/20” *perform 50ft farmers walk between each set ------------------------ Olympic Lifting In 12 minutes establish a m

In 14 minutes build to a heavy set of the complex: 6 deadlifts + 4 hang power cleans + 2 split jerk *in between each set complete 3 tall box jumps In teams of 2 AMRAP 25 60/40 cal row 12 toes to bar 10 power clean @ 60/42.5kg 8 push jerk 6 rope climbs @ 15’ Split the work however you like. One person works whilst one person rests. Scale rope climbs to 3x pull ups/ring rows.

CrossFit In 5 sets build to a heavy set of the complex: 3 push press + 3 thrusters Rest 2 minutes between sets For time 50 40 30 20 10 Wall balls @ 9/6kg Double unders *between each round complete 3 wall walks Cash out AMRAP 7 300m farmers walk @ AHAP In remaining time AMRAP Russian twists @ 10/5kg ------------------------ Conditioning On a running clock 00:00-05:00 EMOM 5 10/7 cal AB 05:00-06:00 Rest 06:00-12:00 AMRAP 6 10 dumbbell snatch @ 22.5/15kg 10 single arm dumbbell o

Back Squat 6 sets of 10 reps @ 60% 1RM Rest 75 seconds between sets *do not build across the sets. Use the same weight for all sets. Do not exceed the prescribed percentage! EMOM 6 Odd: 1-3 rope climbs @ 15’ Even: 20-30 second supinated grip isometric chin-over-bar hold AMRAP 16 10/8 cal AB 8 front-racked lunges @ 52.5/35kg 6 box-facing burpee box jump-overs @ 24/20” *rest 45 seconds between sets

In teams of 2 EMOM 10 10/7 cal ski In remaining time AMRAP hang power cleans @ 52.5/35kg Rest 2 minutes EMOM 10 10/7 cal AB In remaining time AMRAP shoulder to overhead Rest 2 minutes EMOM 10 10/7 cal row In remaining time AMRAP thrusters Rest 2 minutes EMOM 10 30 double unders In remaining time AMRAP burpees over the bar Partners must alternate each minute. One person works whilst one person rests.

3 sets A1. Deadlift 15 reps @ 55-60% 1RM Rest 30 seconds A2. Heavy sled push 1 length *ladies aim to load 50-70kg, men aim for 80-100kg Rest 30 seconds A3. “A” squats 20 reps AFAP Rest 2 minutes between sets AMRAP 15 10 bench press @ 52.5/30kg 2 rope climbs @ 15’ 10 dumbbell push press @ 22.5/15kg 16/12 cal row/ski *please wear long socks or adequate shin cover for rope climbs - no cover: no climb!

CrossFit EMOM 5 30 seconds max rep front squat Immediately into EMOM 5 30 seconds max rep front-racked deficit reverse lunges Immediately into EMOM 5 30 seconds max rep back-racked forward lunges AMRAP 12 30 double unders 8 box jumps @ 30/24” 8 burpees 8 dumbbell snatch @ 30/22.5kg ------------------------ Olympic Lifting In 12 minutes establish a moderate paused snatch grip deadlift *2 second pause one inch off the floor, at the knee, mid-thigh, and at the top *4 total pause