Simple and Sinister

AMRAP 18

20 x Box Jumps

15 x DB Front Squats @22.5/15kg

12 x STOH @ 22.5/15kg

400m Run

Advanced

20 x Box Jumps

15 x BB Front Squats @ 60kg/40kg

10 X Push Press @60/40kg

400m Run

Equipment Frees

18 x Burpees

15 x Air Squats

12 x Press Ups

400m Run

Summers Coming

EMOM 8

1. 10 x DB Z Press /

2. 12 x DB Bent Over Row 

Rest 2min

EMOM 8

1. 10 x DB Floor Press

2. 20 x DB Swing

Rest 2min

EMOM 8

1. 12 x DB Upright Row

2. 10 X DB Front Rack Reverse 

21-15-9 

Press Ups

Air Squats

Burpees

Strength

4 sets

1. 6 x Push press 

rest 120 sec

3 sets

2A- 8 x DB Z press 

2B- 6  x Strict Chins

Rest 90 sec

5 Rds

Row- 15 cals

12 x DB Bench Press 

10 x Barbell row 

Rest 1 min

Core

3 Sets

16 x Russian Twists

12 x V ups

1min Pron Hold

EMOM 8

3 x Deadlift At 75%

1A- 10 x Toes Elevated Romanian Deadlift

1B- 12 x DB Single Arm row

3 Sets

2A- 10 x DB front rack deficit reverse lunges

2B - 12 x Kb Hang cleans

10 AMRAP

Ski Erg 15 cals or 50 Double Unders

10 DB deadlifts @ 22.5/15kg

8 DB Hang Cleans

6 DB Push Press

3 sets

3A Barbell bicep curls 21s- 7 reps bottom quarter, 7 half reps, 7 full reps

3B- banded tricep Extensions