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Midline.

Dead bugs

Strength.

Back squat 4×8 @ 70%
Superset with
Tempo chin up 4×8 (tempo 2020)

Conditioning.

3rft
400m run
25 wall ball 10’/9′ 9/6kg

After rd 1 rest 1min.
After rd 2 rest 2min.

Conditioning.

20min amrap
Teams of 2

400m run
40 box jump overs 24/20
40 kettlebell push press 24/16kg
400m run
40 kettlebell swings 24/16kg
40 goblet squat with kettlebell 24/16kg

Skill.

15min build to heavy single clean.

Conditioning.

8min amrap
3 power clean 80/50kg
6 lateral bar jump burpee
12 alternating pistols

Gymnastics.

Kipping handstand push up progressions.

Conditioning.
10min ascending ladder

4 wall ball 10’/9′ 9/6kg. Add 4 reps each rd.
3 toes to bar. Add 3 reps each rd.

After each rd complete 25 double unders

Strength.

Push press 4 x 8 @ 67%

Conditioning.

10min amrap
10 hang power snatch 50/35kg
15 box jump 24/20
20 russian swings 24/16kg
200m run

Conditioning.

20min omem complete 1rd of Cindy
5 pull up
10 push up
15 air squat

If you fail omem then workout becomes an amrap

Test week.

Strength.

Back squat 3rm

3 x Max Effort supinated grip chest to bar

Conditioning.

3rft

50 double unders
30 sit up
10 deadlift 100/70kg

Conditioning.

Teams of 2

20min amrap.

100 oh lunge with plate 20/15kg
80 pull up
60 air squat
40 knees to elbow
20 thrusters 70/45kg

Test week.

Skill.

Snatch 1rm

Conditioning.

9min amrap

3 power snatch 60/40kg
15 wall ball 10’/9′ 9/6kg
30 double unders

Skill/Strength.

Turkish get up. Build to a heavy 2 reps each arm. Kettlebell or barbell.

Conditioning.

3rft
400m run
30 kettlebell swings 24/16kg
15 burpee box jump 24/20