3 sets 30 seconds work @ each pace Slow db bicep curls x :30 Fast db curls ls x :30 Db gun hold x :30 No rest - 3 sets to finish

3 sets 1:00 wall sit Immediately into 15 goblet squats Immediately into :30 wall sit Immediately into 7 goblet squats Rest 1:30 between sets Elite 70/50 db Rx 50/35lb db Athlete 35/25 db

Every 1:30 until failure 15 box jump overs + 1 x squat snatch *start at 60% of 1RM (increase 10 pounds each round untill failure ) aim for 10 rounds Elite 15 bjo RX 12 bjo Athlete 10 bjo

Emom until failure *failure is unsuccessful lift , as many attempts in remaining time is ok * 40 double unders / 50 single unders + Starting at 60% of 1RM power clean perform 1 rep Add 10 pounds each minute until you can’t hit the lift Goal is 8-10 rounds (roughly 10 minutes )

10 rounds total performed every minute Elite - 10 thrusters @95/65 plus 5 burpee over bar RX - 8 thrusters @95/65 plus 5 burpee over bar Athlete - 6 thrusters @95/65 plus 5 burpee over bar *** extra spice add 2 rounds totalling 12 minutes work