A) Every 2mins/x8 rounds: 15-20 wall balls +Option1-4×3/4×2 Power snatchesOption2-5 Power snatches – B) EMOM 6mins: Odd: 40 sec strict pull upsEven: 40 sec press ups – C) 10min Cap: 20 Pull ups 20 Kb swings – up to 24/16kg…

A) EMOM 12mins: Odd: 2×6/2×4/2×2 Strict press (from floor)Even: 12 Kb/db Alt step ups – up to 24/16inch – Choose own load – B) 5min AMRAP:2 Wall walks8 C2b -2min rest- 5min AMRAP:12 Single db overhead alt lunges – up…

A) 2min Blocks/x3 rounds: Running Row/Bike 15 Burpees + max Russian kb swings in time remaining – up to24/16kg – B) Front squat + split jerk:4x 4+2-15min cap- – C) For time:30 Clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg…

A) 3 sets of kb complex (unbroken): 10 Double kb russian swings 5 Double kb hang cleans 5 e.a Double kb alt shoulder to overhead – B) 30min AMRAP: 200m Run 7 Muscle ups 15 Shoulder to overhead @L1=43/30kg –…

A) EMOM 10mins: 5 overhead squats (from floor) – B) For time: -3 rounds- 21 Wall balls 7 Hang power snatches @L1=30/20kg – L2-43/30kg – L3=52/35kg -3 rounds- 15 Pull ups 7 Overhead squats -10min cap- – C) 3 sets/super…

A) Squat clean thruster: Build to a heavy- 6 rep 4 rep 2 rep -15min cap- – B) For time: 100 Double unders or 50 Lateral hops 30 deadlifts @43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg 75 Double unders or…

A) 4min AMRAP: 7 T2b 14 Air squats 7 Pull ups 14 Air squats -1min rest- 4min AMRAP: Row/Ski/Bike/Run -1min rest- 4min AMRAP: 8 Db step ups – up to22.5/15kg + 20/16 inch 8 Db prone rows -1min rest– 4min…

A) 4 sets/super set: 2×6/2×4 Paused back squats 4 Seated box jumps 10 e.s Half kneeling woodchop -20min cap- – B) EMOM 4mins: 10 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30 + Up to 10 bar facing burpees -2min rest- EMOM…

A) Every 2mins x5rounds: 100m Kb farmers carry Max strict pull ups in time remaining – B) For Time: 15 – 12 – 9 TnG clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg 200m Run *Any break on…