10 Sets of 1: Back Squat Super set with: Weighted Pull-up WARM UP: Samson Stretch Spiderman Stretch Chest Stretch Lat Stretch Active Shoulder Hang 10 x Air Squat 5 x Pull-up Warm-up sets at 50%, 70%, 80% and 85% Scaling: Deadlift if you cannot squat Banded Pull-up or Bench Press
40 Minute AMRAP: 60 Double Unders 50m Farmers Carry (32/24 kg) 40 Air Squats 20 Push-ups 10 Chest to Bar Pull-ups 5 Burpees WARM UP: Calf Stretch Samson Stertch Torso Rotation 3 Rounds: 10 second Active Shoulder Hang 10 x Glute Bridge 10 x Toes to bar 10 x Broad Jumps 10 x Dumbbell push press (15/10 kg) Run 200m SCALING: Change double unders to 120 single skips Reduce weight of Farmers Carry Lunges [...]
5 Rounds for time: 20 Overhead Squats (42/30 kg) 20 Power Cleans (42/30 kg) 20 Push ups Run 400m WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Torso Rotations Thoracic Bridge 3 Rounds: 10 x Jumping Lunges 5 x Medicine Ball Cleans (20/14 lbs) 5 x Medicine Ball Thrusters 10 sec Active shoulder hang Jog 200m SCALING: Reduce weight of OH Squat or change to front Squat Reduce weight of Power Clean or change to [...]
5 sets of 3: Squat Clean 5 sets of 3: Split Jerk WARM UP: Samson Stretch Spiderman Stretch w/ torso rotation Glute Bridge Chest Stretch 5 x Burpee Broad Jumps Burgener Warm-up SCALING: Replace Squat clean with either a Power Clean or Front Squat Replace Split Jerk with Push Jerk, Push Press, or shoulder press
For Time: 60 Burpees 50 Kettlebell Swings (24/16 kg) 40 Pull-ups 30 Handstand Push-ups 20 Toes-to-bar 10 Bar Muscle Ups WARM UP: Calf Stretch Samson Stretch Chest Stretch 3 Rounds: 5 x Inch Worm Push-up 10 x V-ups 10 seconds Handstand hold (against wall) 10 x Kipping Swings 10 x Glute Bridge Row 200m SCALING: Reduce weight of kettlebell Do Banded Pull-ups or Jumping Pull-ups Dumbbell Shoulder Press instead HSPUs Knees-to-elbows replace Toes-to-bars [...]
12 Minute AMRAP: Max Unbroken Pull-ups Run 400m Score is total number of Pull-ups WARM UP: Calf Stretch Samson Stretch Chest Stretch 3 Rounds: 20 second active shoulder hang 5 Burpee Broad Jumps 20 Double Unders Row 200m SCALING: Banded Pull-ups Push-ups if injured and cannot do anything overhead.
21-15-9: Handstand Push-ups Muscle-ups WARM UP: 10 x Forward/Backward single arm rotations 20 x Torso Rotation 3 Rounds: 20 Second Active Shoulder Hang 5 Toes-to-bar 10 x Push-ups Row 200m SCALING: Reduce Reps to 15-12-9 or 12-9-6 for both or either movement Replace Handstand Push-ups with Pike Handstand Push-ups or Dumbbell Shoulder Press Replace Muscle Ups with Chest-to-Bar Pull-ups or Banded Pull-ups
3 Rounds for Time: 15 Thrusters (42/30 kg) Run 200m WARM UP: Calf Stretch Spiderman Stretch Pidgeon Stretch Broad Jumps 5 x Burpees 5 x Handstand hold SCALING: Reduce weight of thruster. If limited overhead just do front squat. If you cannot squat do a push-press. Row instead of run.