Killer #12
EMOM for 10mins
5 TnG Power Cleans 60kg/40kg + 5 Burpees + 5 Pull Ups*
*scale to Ring Rows for beginners
*scale reps to 4/4/4 or 3/3/3 if required

2 min transition
15 min EMOM
Min 1 – Max cals
Min 2 – 3-5 Wallwalks
Min 3 – 20 Alt DB Snatch (20/15kg)
*if feeling good, push the reps to work for 50secs per round

2 min transition

Max weight for Complex in 8 minutes
Snatch Deadlift+Hang Squat Snatch + Squat Snatch”

Strength:-
Back Squat 5 x 5

EMOM 15 mins
1 – 15 Burpees
2 – Max T2B / Muscle ups
3 – Max Bike cals to 50sec mark
4 – Rest

Strength:-
For 30 minutes complete:
3 Thursters on the odd minutes
12/9 cal bike on the even minutes

Target weights:- 60/42.5kg

Strength:-
Strict Press 5 x 5
3 x 5 Strict Pull ups
3 x 10-20 max push ups

12min AMRAP
30 DU’s
30 DB push press (left arm) 22.5/15kg
30 DU’s
30 DB push press (right arm) 22.5/15kg
30 DU’s
30 KB swings 32/24kg

Handstand work, for quality;-
10min EMOM warm up
1 – 2-3 Wall walks
2 – 20 sec dish / hollow hold
3 – 20 sec arch hold
4 – 30 secs Handstand Marching (against the wall / free standing / off a box or plank shoulder taps).
5 – 1 min rest

Then 10 mins on skill, handstand holds or handstand walking.
Options:-
1 – 6-8 Handstand holds 20-30 sec holds using wall
2 – 6-8 Handstand holds 20-30 sec holds free standing / partner supported
3 – handstand walking

Metcon:-
5 rounds
7 Power cleans
5 STOH
7 Front squats
200m Run
rx=65/45kg”

Strength:-
4 rounds E3MOM
10 Steps Walking lunge 2 x 24/16kg
4-6 Double KB Push Press
30 hanging tucked knee raises

On an 8-minute clock for 3 rounds, complete:
800/1,000-meter row
15 lateral burpees over the rower
30 wall-ball shots 9/6kg

Rest with any remaining time in the interval.

Hero Wod – Helton

Strength:-
Back Squat 5 x 5

Pairs E3MOM X 5 waterfall style
Min 1 – Max machine cals
Min 2 – Max T2B or Muscle ups (any)
Min 3 – Rest

Partner 2 starts on minute 2 when Partner 1 has finished cals

Strength:-
Strict Press 5 x 5
3 x 5 Strict Pull ups
3 x 10-20 max push ups

12min AMRAP
3 Wall balls 9/6kg
3 Situps
3 KB Swings 32/24kg
6 Wall balls 9/6kg
6 Situps
6 KB Swings 32/24kg
9 Wall balls 9/6kg
9 Situps
9 KB Swings 32/24kg

… etc. “

Strength:-
For 30 minutes complete:
3 squat cleans on the odd minutes
12/9 cal bike or 15/12 cal row on even minutes

Target weights:- 90kg/60kg