A) -5min warm up/build- EMOM 10mins: 1 Squat clean +split jerk – climbing   B) 7mins to find max: Split jerk   C) For time: 40 – 30 – 20 Wall balls 15 – 10 – 5 Burpee box jump overs…

A) 3 sets/super set: 6 Back squats 16 Double kb front rack walking lunges   B) EMOM 12mins: Min1- Cal row L1=12/8 – L2=15/10 – L3=18/13 Min2- Pull ups L1=9 – L2=12 – L3=15 Min3- 10 Thrusters @L1=30kg/20kg – L2=43kg/30kg…

A) 3 sets/super set: 8 Bent over rows 5 Strict ring dips (weighted if possible) 5 Strict pull ups (weighted if possible) or scale to negatives   B) For time: 20 – 18 – 16 – 14 – 12 Kb…

A) -5min warm up/building- Every 90 seconds/x6 rounds/complete complex: 4 Deadlifts 3 Power cleans 2 Front squats (all to be TNG and climbing each round)   B) 2min AMRAP: 8 Hang power cleans @L1=30kg/20kg – L2=40kg/30kg – L3=50kg/35kg 4 Lateral…

A) 3 sets/super set: 8 e.a Static glute lean with single db row 6 e.a Single kb strict press   B) 10min handstand practise: – Free standing headstand -Hand stand walking – Deficit e.t.c   C) 15min AMRAP: 200m Run…

A) Front squat + split jerk: 3x 3+2 3x 2+1  -20min cap-   B) For time: 25 Thrusters @L1=25kg/15kg – L2=35kg/25kg – L3=43kg/30kg 5 Muscle ups (scale to 5 C2b or pull ups + 5 ring dips) 25/18 Cal row…

A) 4 sets/super set: 8 Close grip bench press 10m Hand over hand sled pull  -15min cap-   B) For time: Buy in- Double unders L1=40 – L2=70 – L3=100 21 – 15 – 9 Pull ups Push press @L1=30kg/21kg…

A) Hang power snatch + hang squat snatch: 3x 3+2 3x 2+1 -15min Cap-   B) Overhead squats from the floor: 2x Max reps -90 sec rest between-   C) 18min AMRAP: 400m run 40 Wall balls 20 Hang power…

A) 10min free standing headstand to hspu practise (scale to using wall if need be)   B) 10mins ton find a 5RM: TNG Power Clean   C) EMOM 15mins: Min1- 10 T2b + 10 Ring dips (scale to hr press…

A) 4 sets/super set: 6 Back squats 4 Reverse grip weighted chins (scale to negative)   B) EMOM 16mins: Min1- 12 Alt goblet lunges  – up to 32kg/24kg + Max burpees to target Min2- Rest Min3- 15 Pull ups +…