A) 5 Rounds: 15/12 Cal row 10 Hr press ups 15 Russian swings – up to 24/16kg 5 Wall climbs – B) Choose 1 option: A) 4x 3 Overhead squats B) 4x 4 Front squats -both options super set with-…

A) 4 sets/Super set: 16 Kb/db alt lunges 3 Split Jerks – B) For time: 3 Rounds- 15 Shoulder to overhead – up to 52/35kg 10 C2b 3 Rounds- 12 Shoulder to overhead – up to 61/43kg 10 T2b 3…

A) 10min Practise: Anything gymnasty e.g kipping/handstand walking/muscle ups etc – B) Accumulate ? wall balls: L1=100 – L2=125 – L3=150 -EMOM (and to start)= 5 Power snatches – up to 52/35kg– – C) For Time: 400m Run 15 Deadlifts…

A) 5min AMRAP: 6 C2b 8 Db alt step ups – up to 22.5/15kg -rest 2:30- 5min AMRAP: Cal bike -rest 2:30- 5min AMRAP: 6 Hspu 8 Db front rack alt step ups -rest 2:30- 5min AMRAP: Cal row –…

A) Back squats: 8 – 6 – 4 – 4 – 20 – B) For time: Accumulate ? Lateral Burpees- L1=40 – L2=55 – L3=70 -EMOM= 5 Clean + jerks – up to 61/43kg (start with C+J)- -10min cap- –…

A) 1min on/30 sec off/until completed: 100 Wall balls 90 Kb Russian swings – up to 24/16kg 80 Single db push press – up to 22.5/15kg 70 Mountain climbers (with foot landing outside of hand) 60/50 Cal row or 45/35…

A) 1min on/1min off/x3 rounds: Odd: T2B + Pull ups 1+1 – 2+2 – 3+3 – 4+4 etc until minute has finished – come down after every set (scaled= 5 Hanging knee tucks + 5 Jumping pull ups) Even: Db…

A) 3min AMRAP’s/1min rest between: #1- 10/8 Cal row 15 Air squats -rest- #2- 10 Burpees 10 Deadlifts – up to 83/61kg -rest- #3- 10/8 Cal assault bike 10 Hr press ups -rest- #4- 10 Wall balls 5 C2b -rest-…

A) 15mins to find: 1RM Bench press – B) 15mins to find heaviest complex: 3 Hang power cleans (no bouncing) 1 Jerk 2 TnG Power cleans 1 Jerk – C) 30 sec on/30 sec off/until finish: 30 Deadlifts – up…

A) Every 90 sec/x5 rounds: 10 Back squats @around 60% 5 Strict pull ups (weighted if able) – scale to negatives – B) Every 3mins/x4 rounds: 400m Run Max muscle ups in time remaining (scale distance in run if needed/scale…