WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
8:00 AMRAP

4 Burpee Deadlifts (one
dumbbell/ 2 on each side)
4 Hang Dumbbell Snatch
(each)
4 Kip Swings
4 Jumping Pull Ups

WORKOUT PREP-
2 sets:

WARM-UP -
3 min Air Bike (:30 easy, :20
mod, :10 fast)

-into-
6:00 AMRAP

WARM-UP -
2 sets:
10 Roll and Reach
10 Iron Cross
10 Scorpions

-into-
8 min AMRAP

WARM-UP -
2 sets:
20 Banded Side Steps
10 Banded Glute Bridges
10 Dynamic Air Squats

-into-
3 sets:

WARM-UP -
3:00 Machine

-into-
7:00 AMRAP

WARM-UP -
4:00 Machine

-into-
4:00 AMRAP

4 Inch Worms
4 Up-Downs to Target
3 Burpees to Target

20-second Air Bike (mod-
fast)

WORKOUT PREP-
1 set:

WARM-UP -
Burgener Warm Up (10-15
mins) (Snatch) + Skill Transfer
(if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Snatch + 3x

5 sets:
Rowling to 100m
Penalty = Burpee Box Step
Overs (Max 5)
WORKOUT PREP -
2 sets:
30-second Air Bike
(moderate pace)
30-second Shuttle Run
(moderate pace)
WORKOUT - “You sit on a
throne of lies”