A) Every 90 sec x10 rounds: Squat clean + 2 front squats + split jerk + 3 box jumps – up to 30/24inch – B) For time: 30 Deadlifts – up to 61/43kg 30 Pull ups 30 Single kb alt…

A) Back squats: (week 4/last week!) 4x 2 1x 20 -20min cap- – B) 1min on/1min off/x5: Max burpee box jump overs – C) 10min AMRAP: 50 Double unders 10 Hr press ups 15 Russian swings – up to 24/16kg…

A) 3 sets/super set: 10 Deadlifts Max strict ring dips (use bands if getting less than 5) – B) 3 Rounds for time: 20 Single db step overs – up to 22.5/15kg 10 Burpee box jump overs 20 Single db…

A) Every 90 sec x10 rounds- Odd rounds- Up to 30 double unders Even rounds- Up to 5 Lateral burpees + (every round) Hang squat clean + TnG squat clean + front squat – B) For time: 200m Run 15…

A) 4 sets/super set: 5 Broad jumps 5 Push jerks – B) EMOM 15mins: Min1- Hr press ups L1=9 – L2=12 – L3=15 + Max double unders in time remaining Min2- Wall balls L1=15 – L2=20 – L3-25 Min3- Max…

A) Back squats (week 3): 4/4/2/2/20 – B) 20min AMARP: 20 Russian swings – up to 24/16kg 10 Burpee box jumps 20/17 Cal row or 15/12 Cal assault bike 10 T2b 20 Alt pistols 10 Hspu

A) EMOM 6mins: 2 TnG Power snatches + 1 Hang squat snatch + 1 TnG squat snatch -Into- EMOM 6mins: 1 Power snatch + 1 hang squat snatch + 1 TnG squat snatch – B) Overhead squats: 3×3 @weight above…

A) 3 sets/super set: 8 e.a Single db chest press 8 e.a Single db rows – B) 10min Practise: Anything Gymnasty – C) 10min AMRAP: 6 Single db alt hang snatches – up to 22.5/15kg 6 Single db overhead alt…

A) EMOM 6mins: 3 Hang power cleans + 2 jerks -Into- EMOM 6mins: 2 Hang power cleans + 1 jerk – B) For time: 20 Deadlifts – up to 61/43kg 20 Shoulder to overhead 400m Run 15 Deadlifts – up…

A) Back squats: 6 – 4 – 2 – 2 – 20 -20min cap- – B) 10 Rounds for time: 5 Hang power cleans – up to 83/61kg 5 Burpee box jumps – up to 30/24inch -10min cap- – C)…