A) Full Snatch: Option 1 – 3x 1.1.1.1 – 3x 1.1 – climbing Option 2 – 6x 1.1.1 @70-80% (drop + reset for each rep)  – 20min cap-   B) 12min AMRAP: 12min AMRAP: 20 Kb swings @L1=16kg/8kg – L2=20kg/12kg…

A) Power clean + split jerk: 3x 3+1 – 3x 2+1   B) 3 Rounds for time: 15 T2b 10 Clean + jerks @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/45kg 5 Lateral burpees   C) 3 Sets/super set: 10 Single kb bent…

A) 5 Rounds for time- 30/20 Cal row 15 Deficit press ups 5 C2b + t2b (one for one/scale to pull ups + knee raises)   B) 3 Sets/super set- 16 Overhead alt barbell lunges 5 Ring dips – weighted…

A) Back squats: Option 1- 1×5 – 2×3 – 1×1 Option 2- 5×8   B) 15min AMRAP: 400m Row 30 Wall balls 2 TGU (1 each arm) 2 Burpee bar muscle ups (scale to c2b/pull ups)    – 2mins rest…

A) Option 1- 5 sets/super set- 2 Split jerks – climbing -2 strict pull ups (stop 2 reps short of what feels like a max attmept)   Option 2- 5 sets/super set- 5 Split jerks with a pause in the catch…

A) 3 Sets/super set: 8 Barbell curls 8 Close grip bench press 8 Weighted step ups (each leg)   B) 12min AMRAP: 25 Thrusters @L1=30kg/21kg – L2=35kg/25kg – L3=43kg/30kg 50 Double unders 15 Pull ups 5 Burpee to target  …

“Running clock” 0 – 5mins: AMRAP- 10 Push ups 20 Air squats 5 – 6mins: REST 6 – 16mins: Find 4rm Deadlift 16 – 17mins: REST 17 – 23mins: 3 Rounds of- 10 Deadlifts @L1=60kg/43kg – L2=80kg/56kg – L3=100kg/70kg 20…

A) EMOM 12mins: Min1- Double unders L1=20 – L2=50 – L3=80 Min2- Alt pistols L1=6 – L2=10 – L3=16 Min3- HSPU L1=30 second Handstand hold – L2=Max reps in 30 seconds – L3=Max reps in 30 seconds/deficit   B) 3…

A) Overhead squats (scale to front squats): 3×5  -10min cap-   B) Hang squat snatch (scale to hang squat cleans): 5×3 with 3 second pause in the catch of the last rep of each set  -12min cap-   C) 5…

A) 8min AMRAP: 15 M-ball cleans 10m Bear crawl 15 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg 10m Bear crawl   B) 4 sets/super set: 5 Strict press 5 Deadlifts   C) 15min AMRAP: 300/200m Row 20 Air squats 200m…