The best way to get the most out of your training is show up on time, listen to your coaches, be consistent, work hard, always focus on movement quality before adding weight or moving on to a harder progression and have fun.


Front squat 3-3-3-3-3 (first rep 3 second pause in the bottom)

(3 high box jumps between each set)

10 minutes to build to a heavy squat clean 

EMOM x 10 
1 squat clean @ 90% of today’s max 

Bulgarian split squats 3×10


EMOM x 10
15 Russian kettlebell swings 

Rest 2 minutes 

EMOM x 10 
10 Burpee broad jumps 

Rest 2 minutes 

EMOM x 10
12/10 Calorie row 


Turkish get up

Single arm Dumbbell row 3×10

Bench Press 10-8-6-4-2-2-2

EMOM x 10 
Odd 5-10 Strict pull ups
Even 5-10 Dips

In teams of 2 

800m Farmers walk 


5 Rounds 
400m run
30 Box Jumps 24/20”
30 Wall balls 9/6kg 


Same as today’s WOD


Snatch Build to heavy 

Snatch high pull 5×3

Back squat 5×5


Push press 5-5-5-3-3-3

EMOM x 10
Odd 5-10 Strict handstand push ups
Even 1 legless rope climb

EMOM x 12
10 Toes to bar
10/8 Calorie ski
10m Handstand walk

3 sets 

2:30 AMRAP
15/10 Calorie bike 
20 Dumbbell snatch 
Max burpees 

rest 2:30

2:30 AMRAP
15/10 Calorie ski 
20m Lunge 
Max Tuck ups 

rest 2:30


In teams of 2
1500/1200m row
60 Deadlifts 70/45kg
120/100 Calorie bike 
60 DB Step ups 
1500/1200m row