Every 4 Min X 3:

Cal Row / Bike / Ski
DB Push Press @2 X 22.5/15kg
Slamball @30/20lbs

Rest 4 Min

Every 4 Min X 3:


DB Power Clean @2 X 22.5/15kg
Down Up
V-Up / Tuck Crunch

Focus is on speed and consistency throughout – NOT weight!
These workouts should be MAXIMUM EFFORT all movements unbroken and fast…!




Strength – Front Squat

4 X 4 @Tempo 32X1 (RPE 8)
Rest 60-90s Between Sets

The purpose of the Tempo work is to progress our Front Rack Form and Strengthen that Position. The weight is determined by your Form!

Eg. 3 Seconds Down, 2 Seconds holding in the bottom position, Explode up, Breath / Brace Reset 1 Second. Go Again.

Mobilise your Front Rack using a pipe between Sets



16 EMOM (4 Rounds)

1- 30s Cumulative Pull Up (Prone Grip) Isometric Hold*
2- 12/8 X Diamond Push Up / HR Push Up / Negative Slow Push Up
3- 16 X Otis Sit Up @15/10kg Plate
4- 200m Run SPRINT! / (Row / Ski Bike SPRINT if raining)

*Scaling: Low Bar Hold / Ring Row (Deep) Hold



Barbell – Snatch Complex


Build to 70% of 1 RM Snatch (RPE 7) of:

1 X Snatch Pull + 1 X Hang Snatch + 1 X OH Squat

Rest 60-90s Between Sets


12 EMOM @70% of A
1- 1 X Hang Snatch + 1 X OH Squat
2- 30 X DU / 60 X SU




Strength – Pull Up

16 EMOM (4 Rounds)
1- 5 X Strict Pull Up* (Odds)
2- 30s Reverse Crunch (Evens)
3- 45s HS Hold / OH Plate Hold
4- Rest

*Scaling: Jumping Slow Negative / Purple Banded Strict Pull Up / Low Bar Pull Up / Strict (Deep) Ring Row



For Time In Pairs (One person working at a time):

Complete 200/150 X Calorie Row, Ski or Bike AFAP

*Boy+Girl = 175 Cals




Strength – Thruster

4 X 5 @75% (RPE7/8)

Rest 90s between sets

“Squat Slow & Smooth, Stand Up Fast!”



To be performed in 2 Heats, Odds then Evens

For Time:

Thrusters @50/35kg
Burpee Over Bar

Score = Time

Time Cap: 6 Mins

Rest 3 Mins Between Heats

Coaches Notes:
The aim of this workout is to work on your pacing – Aim for a weight you can go unbroken on the Thrusters, this wants to be a workout you’re moving the whole time trying to keep at a constant pace. With the burpees try setting a set speed so that you don’t have to stop, however if you absolutely must stop then recoup enough so that you complete the rest of the set unbroken, and at speed. This will get you used to going at speed rather than setting into a slow pace, thus improving your ability to move fast under fatigue.



Team WOD

5 Rounds For Time In Pairs:

20 X Pull-Up*
30 X Over Box Jumps @24/20″
40 X DB STOH @2 X 22.5/15kg
30 X Over Box Jumps
20 X T2B**

Score = Time

*Scaling: Purple Band Strict Pull Up / Low Bar Pull Up / Ring Row
**Scaling: V-Up / T2KB

Time Cap: 32 Mins



Hero WOD ‘Tumilson’

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

8 Rounds For Time:
200m Run
11 X DB Burpee Deadlift @30/20kg

Time Cap: 25 Mins