Peng Joon

Turkish Get Ups, 5 minutes for reps

Then:-

“Death by Thrusters”

With a continuously running clock do 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the rep for each minute.

Thrusters @ 45kg/30kg.

*Compare to 122612.

7m + 2 @ 40kg

Beginner: Scale movements and load as necessary.
Advanced: Thrusters @ 60kg/40kg.

Back Squats

5-5-5-5-5

50-60-65-70-75-80(0)

Rested too long inbetween last set

Strict Pull Ups

10×5

Hand Release Push Ups

50 reps

Every minute, on the minute, for 10 minutes, do:
3 Power Cleans @ 60kg/40kg
3 Burpees

10m 45k.g

Rest 3 minutes, then:-

For time of:
100 Double Unders
50 Kettlebell Swings @ 24kg/16kg

11:42

Need to learn double unders!

Beginner: Scale movements and load as necessary.
Advanced: Power Cleans @ 70kg/50kg, KB @ 32kg/20kg.

Lift a total volume of 3500kg/2500kg from ground to overhead for time.

You can use any of the following load/rep combinations to complete the workout:-
Women:
25kg/100 reps
30g/84 reps
35kg/72reps
40kg/63 reps

Men:
35kg/100 reps
40kg/88 reps
45kg/78 reps
50kg/70 reps

Once you have decided on your load/rep scheme, use it for the entire workout, do not switch load/reps mid point. You can use any variation of movements to move the bar from. Ground to veer head such as snatch, clean & jerk, clean & press etc.

Beginner: Complete total volume of 2750kg/1850kg.
Advanced: Complete total volume of 4500kg/3500kg.

29:59 @ 35kg/100 reps

Bonus Workout

200 Sit Ups for Time

14:28

Front Squats 2-2-2-2-2
*Compare to 122812.

60-65-70-75-78(0)

Then:-

In 12 minutes, complete as many rounds possible of:
5 Kettlebell Clean & Press @ 20kg/12kg, Left & Right
10 Knees-to-Elbows

Beginner: Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg, sub KTEs with Toes-to-Bar.

6R+5+5,+2 (C&J)