Deadlifts then Kettlebell Swings, Russian Twists and Ring Dips

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Take 15 minutes and work up to a heavy

  • 5 x Deadlift

Then EMOM for 12 minutes

  • 4 x Deadlift @ 80% from above

Then every 2 minutes for 12 minutes for Max Reps Ring Dips

  • 12 x Kettlebell Swings @ 32kg
  • 6 x Russian Twist @ 14kg
  • Max Unbroken Ring Dips

When you break on the Dips wait until the 2 minutes are up then start the next round.

Results: Part 1 – 240lbs. Part 2 – 195lbs. Metcon – 65 reps. Started with 18 unbroken ended with 8.

Presses, Row and Rows

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5 rounds of

  • 5 x Seated Dumbbell Strict Press
  • Rest 10 seconds
  • 8 x Dumbbell Bent Rows
  • Rest 90 seconds

Keep slow easy tempo 1X12.

Then every 3 minutes for 9 minutes

  • 10 x Standing Dumbbell Strict Press @ 65-75% from above

AMRAP in 12 minutes of

  • Row 400m
  • 8 x Dumbbell Clean and Push Press
  • 8 x V-Ups

Results: Seated Press 10-12-14-16-18kg. Bent Rows 14-16-18-20-21kg. Part 2 12kg (probably could/should have gone to 14). Metcon 3 rounds plus 400m Row and 5 reps.

Pullups, T2B, HSPU, Sandbag Thrusters and BJs

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4 rounds, rest 2 minutes between rounds

  • 3-5 x Weighted Pullups
  • 3-5 x Handstand Pushups

Then a Heatherblackfit WOD from Instagram

3 rounds for max Pullups

  • 20 x Box Jumps
  • Max Reps Pullups
  • Rest 1 minutes

Immediately into 3 rounds for max Toes to Bar

  • 20 x Sandbag Thrusters @ 70lbs / 30kg
  • Max Reps Toes to Bar
  • Rest 1 minute

Results: For the Weighted Pullups I started with 8kg in the first round, then to 14kg in rounds 2-4. Handstand Pushups went very well for not having done them in a while. No shoulder pain. Metcon 1 18-15-13. Metcon 2 10-10-10. 14:18 total time.

Back Squats and Dips then Row Sprints

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5 sets of

  • 3 x Back Squat (increase weight per round)
  • Rest 30 seconds
  • 3 x Weighted Bar Dips @ 8kg
  • Rest 2 minutes

Then every 3 minutes for 24 minutes (8 rounds)

  • 8 x Back Squats @ 50% of above max weight
  • 8 x Bar Dips

Then 4 rounds for time of

  • Row 250m
  • Rest 1 minute

Rest 4 minutes then repeat for one more set (total of 2000m rowing)

Results: Back Squat 215lbs. Used 110lbs/50kg for the second part. Metcon Round 1 – 7:01 (3:57 total for 1000m @ damper setting 8). Round 2 – 7:20 (4:31 total for 1000m @ damper setting 7).

Cleans and Presses then Knee Tucks and Bicycles

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Spend some time focusing on the Burgener Warmup with a Clean grip.

Then every 3 minutes for 18 minutes

  • 2 x Hang Power Clean
  • 1 x Power Clean
  • 2 x Strict Press
  • 1 x Push Press

Then every 3 minutes for 9 minutes

  • 10 x Clean and Press (take a 1-2 second pause between reps to refocus on form)

Then 3 sets of

  • 3 x Bicycles (L+R=1 rep)
  • 3 x Knee Tucks
  • Immediately repeat for 3 rounds

Rest as needed between sets.

Results: Part 1 – 130lbs (barely got my elbows under the bar for the final hang clean). Part 2 – 95lbs. Very happy with this version of clean and press. The 10 reps are challenging, but given the 3 minute time to complete them you can focus on proper form for each individual rep. Had about 90 seconds to rest between sets.