A) Every 90 sec x8 rounds: 5 Burpee pull ups + Power snatch + hang squat snatch + TnG squat snatch – B) EMOM 16mins: Min1: 10 Push press @L1=30/20kg – L2=43/30kg – L3=52/35kg + 15 Air squats Min2: Up…

A) 4 Sets/super set: 4 strict press (from floor) 2x 16/2x 12 Back rack alt lunges -20min cap- – B) For time: 15 Deadlifts – up to 61/43kg 20 Alt step ups – up to 24/20inch 15 Deadlifts – up…

A) 10mins to find: 1RM bench press (bar must touch chest) – B) 5 Rounds/each for time/60 sec rest between rounds: 6 Single kb hang snatch (left arm) – up to 24/16kg 12 Box jump overs – up to 24/16inch…

A) Every 2mins x10 rounds: Odd: 15/12 Cal row or 12/9 cal bike Even: Up to 10 lateral burpees *Every round (after buy in): 3 front squats + 2 jerks (from floor)* – B) For time: 3 Rounds- 12 Deadlifts…

-5mins to build- A) EMOM 8mins: Odd: 5 Strict press (floor) + Up to 15 Hollow body rocks Even: Up to 10 strict pull ups + 5 Strict t2b/leg raises – B) 4min AMRAP: Double unders L1=20 – L2=30 –…

A) Front squat + Jerk (any) – From rack: 3x 4+2 2x 2+1 *3 Max hight box jumps each set* -20min cap- – B) 20min AMRAP: 20 Alt db devils press – up to 22.5/15kg 25 Wall balls 300/250m Row…

A) 10mins to build to a heavy: 5 Rep overhead squat (from floor) – B) EMOM 7mins: 2 Hang power snatches + 1 Hang squat snatch – C) For time: 3 Rounds- 15 Overhead squats @L1=30/20kg – L2=35/25kg – L3=43/30kg…

-5mins to build- A) 4 Rounds: 400m Run 2×6/2×4 Bench press 10 Db/kb rows (dual) -20min cap- – B) EMOM 9mins: Min1: Cal row L1=9/6 – L2=12/9 – L3=15/12 or Bike L1=6/4 – L2=8/6 – L3=10/8 Min2: 15 SDHP @L1=30/20kg…

“Running Clock” -0-5mins- AMRAP: 5 Burpees 10 Kb swings – up to 24/16kg 15 Air squats -5-12mins- Build to a heavy or max 6 rep front squat (from floor) -12-14mins- REST -14-21mins- AMRAP: 3 Muscle ups or burpee pull ups…

A) 10min Practise: Anything Handstand – B) Alt Tabata: T2b/Ring Press ups – C) 4min AMRAP/2min rest/Once Through: #1- Row – #2- 4 db burpee step overs – up to 22.5/15kg + 24/20inch 6 db front squats – #3- Bike…