A) 15min cap: 3x 5 Squat snatches 3x 3 Squat snatches (drop + reset) – B) 18min AMRAP: 200m Run 15 Hspu 10 Snatches @L1=30/25kg – L2=43/30kg – L3=52/35kg 15 Pull ups 20 Alt pistols – -If time- C) 3…

A) Option 1- 4 sets/super set: 6-10 Clapping press ups 4 Floor press Option 2- 4 sets/super set: 10-15 Strict ring dips or single box dips Max press ups -15min cap- – B) 20 Sec on/40 sec off/x5 rounds: T2b…

A) 15min Cap: 3x 3 Squat cleans + 2 Split jerks 3x 2 Squat cleans + 1 Split jerk (drop + reset) – B) 10min practise: Anything handstand – C) 3 Rounds for time: 10 Deadlifts @L1=43/30kg – L2=52/35kg –…

A) 10mins to build to a heavy complex: Hang power snatch Hang squat snatch Overhead squat -Into- 10mins to build to a heavy complex: Hang power clean Hang squat clean Split jerk – B) For time: Buy in- 10 Lateral…

A) 4 sets/Giant sets: 6 x 1+1/2 Back squats 8-10 RDL’s 30 Sec hollow body – B) 20min AMRAP: 600m Run 30 Hr press ups 20 Russian swings – up to 24/16kg 10 Goblet squats

A) Every 3mins x5 rounds: 5 Burpees to target 10 Hspu 15 Wall balls 5 Squat Snatches – climbing – B) 5min AMRAP: 6 Overhead Alt lunges – L1=30/20kg – L2=35/25kg – L3=43/30kg 8 SDHP 10 Air squats -2min rest-…

A) Option 1- 4 sets/super set- 4 Floor press 20 Db prone rows Option 2- 4 sets/super set- 3 Strict press 10 e.a Single arm ring rows – B) For time: 2 – 4 – 6 – 8 – 10…

A) Every 3mins x5 rounds: 10 T2b 10 box jump overs 10 Alt pistols 5 Clean+jerks – climbing – B) 4 Rounds for time: 30 Wall balls 20/17 Cal 10 Deadlifts @L1=61/43kg – L2=84/61 – 101/70kg – -If time- C)…

A) 10mins to build to a heavy: 3 Rep Power snatch (drop + reset or TnG) -Into- 10mins to build to a heavy: 3 Rep power clean (drop + reset or TnG) – B) “Fight Gone Bad” -3 Rounds with…

A) 4 sets/Giant set: 6 Back Squats 15-20 Banded Tricep extn 30 Sec Kb overhead carry – B) Tabata: Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg – C) 15min AMRAP: 100m Kb Suit case carry – up to 24/16kg…