WOD

8 minute AMRAP: 5 Deadlift 70/50 10 Toes To Bar 15 Pullups Rest 2 minutes 8 minute AMRAP: 10 Deadlift 15 Toes To Bar 5 Pullups Rest 2 minutes 8 minute AMRAP: 15 Deadlift 5 Toes To Bar 10 Pullups * If you want it as a cardio option, do burpees while you rest:-)

WEEK 11 of 12 30 minute EMOM 1 Deadlift 3 Handstand Pushups 3 Strict Pullups Dessert: 1km Run Time Trial.

8AM NORMAL SESSION 3PM JOIN-IN SESSION 4PM NORMAL SESSION 25 MIN AMRAP * In pairs: 100m Farmer Carry Vs 10 Burpees Over The Bar 10 Overhead Squats 10 Pull-ups * Choose a weight you can go unbroken.

7AM – NORMAL SESSION 4PM – NORMAL SESSION “Klepto” 4 Rounds: 27 Box Jumps 20″/24″ 20 Burpees 11 Squat Cleans 45/65

15 minutes – 1 set every 2:30 5 rounds: 2 Push Press 3 Push Jerk Then… 2 Rounds: 6 minute AMRAP 1 burpee 1 box jump 2 burpees 2 box jumps 2 minutes rest 6 minute AMRAP 1 left pistol 1 right pistol 1 sumo high pull 24/16 2 left pistols 2 right pistols 2…

20 minutes to find 1RM Squat Snatch. * Or practice. 20 minute to find 1RM Squat Clean and Jerk. * Or practice.

10 minutes – every two minutes perform one set: 5 x 5 Overhead Squat * Start conservative * Take from the racks * Must use behind the neck split jerk to receive Then… 30 minute AMRAP done as 30 seconds ON, 30 seconds OFF: ODD: Wall Walks EVEN: Lunge Jumps

20 minutes to complete: 7 sets of the following sequence – as heavy as possible all sets. * Doesn’t have to be same weight across but try to stay within 10%. 1 Deadlift 2 Hang Power Clean 3 Front Squat Then… 20 minutes to complete: 7 sets of the following sequence – as heavy as…

Week 10 of 12 30 minute EMOM 1 Deadlift 3 Handstand Push-ups 3 Strict Pull-ups Cardio Option: 30 minute AMRAP Buy-in: 300 Double Unders 50 Lunge Steps (25 each leg) 50 Sit-ups * Every minute stop to do 5 Push-ups

8AM – JOIN-IN SESSION 3PM – JOIN-IN SESSION 4PM – NORMAL SESSION 25 minute AMRAP in pairs: 100m Farmer Carry * As heavy as possible but should only need to put it down at the turn-around. vs 30 Double Unders 20 Pushups 10 Box Jump Overs or Step Overs