A) 5min waerm up, then- EMOM 16mins: Odd- 50 sec double unders/alt every 2nd odd minute with 20 wall balls Even- 1 snatch – climbing (starting @70%)   B) 18min AMRAP: 16 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 14…

A) 4 sets/super set: 3 Strict press 16 Front rack alt lunges   B) “Running clock” 0 – 6mins: AMRAP- 10 Overhead alt lunges @L1=30kg/21kg – L2=35kg/26kg – L3=43kg/30kg 10 T2b 6 – 8mins: Rest 8 – 12mins: AMRAP- 7…

A) Overhead squats: Option 1- 5×3 Option 2- 4×8   B) 5min AMRAP: 50 Double unders 15 Sit ups   C) 4 Rounds for time: 2 Rope climbs 12 Ring dips 2 Power snatches @L1=30kg/20kg – L2=43kg/28k – L3=52kg/35kg –…

A) -5min warm up/build- Then EMOM 10mins: Hang squat clean +front squat + Split jerk   B) 4min cap: 21 – 15 – 9 Thrusters @L1=30kg/20kg – L2=35kg/25kg – L3=43kg/30kg Box jump overs -Max pull ups in time remaining  …

A) 4 sets/super set: 5 Close grip bench press Max strict pull ups (use band if getting less than 3) 10m Wheel barrow (only with left leg) 10m Wheel barrow (only with right leg)  -20min cap-   B) 7min AMRAP:…

A) Back squats: 6×3 (4 sec negative) -20min cap-   B) 2 Rounds for time: 200m Run 20 Front rack alt lunges @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg 20 Shoulder to overhead    -rest 5mins-   C) 2 Rounds for time:…

A) EMOM until fail: Odd- 15 Russian kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg Even- Death by burps (up in 2’s)   B) 5 Sets/super set: 5 – 3 – 3 – 1 – 1 Strict press 6-8 e.a single…

A) EMOM 12mins: Min1- 50 Sec max double unders Min2- T2b L1=10 – L2=15 – L3=20 Min3- Pistols L1=12 – L2=16 – L3=20   B) EMOM 12min: 1 Squat Snatch with 3 sec pause in catch 4mins @75% 4mins @80% 4mins…

A) 4 sets/super set: 4 Front squats with 3 sec pause in the bottom – climbing 4 Strict press – climbing   B) Tabata: Hollow body rocks   C) 3mins on/2mins off/x3 rounds: 200m Run Bar facing burpees L1=5 –…

A) Hang power snatch: 3×5 3×2   B) 3 sets super set: 10 e.a Single kb row 20 Hollow body rocks   C) “Open 16.3” 7min AMRAP: 10 Power snatch @34kg/29kg 3 Bar muscle ups Scaled= 10 Power snatch @20kg/15kg…