A) EMOM 10mins: Power snatch + Overhead squat + Hang squat snatch – B) For time: 9 – 7 – 5 Bar muscle ups Squat snatch – up to 61/43kg -10min cap- – C) Every 5mins/x3 rounds: 10 Burpee box…

A) 3 sets/Giant set: 10 Shoulder to overhead – Building (from floor) 16 Kb/Db walking lunges Max strict pull ups – B) 20min AMRAP: 10 Front squats – up to70/52kg 15 Hspu 10 Clean + jerks 15 T2b 20/17 Cal…

A) EMOM 10mins: Power clean + Front squat + Hang squat clean – B) For time: 1km Run 100 Goblet squats – up to 24/16kg 1km Run – C) EMOM 9mins: Min1: Up to 20 commando press ups Min2: Up…

A) Front squats: Build to a heavy 5 rep Build to a heavy 3 rep Build to a 1RM -20min cap- – B) Every 3mins x 6 rounds: 300m Run 3 Clean + jerks (building to heaviest)

A) 4 sets/super set: 10 Db rows e.a 10 Ring dips 2 Bench press – B) 18min AMRAP: 15/12 Cal row or 12/9 Cal bike 12 C2b 9 Db devils press 6 Deficit hspu 3 Burpee bar muscle ups –…

A) Build to 3RM: Push press -Then- 3×5 Push jerks @90-100% of above -15min cap- – B) 3 Rounds/each for time/2min rest between rounds: 30 Wall balls 400m Run – C) 5 Rounds for time: 10 Shoulder to overhead –…

A) EMOM 12mins: Min1: Up to 15 T2b Min2: Up to 15 Hspu (with pause at top) or Up to 10 strict hspu – B) Every 90 sec x7 rounds: 3 Box jumps – up to 30/24inch Squat snatch +…

A) 5min Cap: Choose one option- Run/Row/Bike -rest 2mins- 5min AMRAP: 5 Strict pull ups 10 Russian swings – up to 32/24kg 15 Air squats -rest 2mins- 5min Cap: Choose one option- Run/Row/Bike – B) Back squats: Build to a…

A) Every 2mins x10: Odd: Up to 15/12 Cal row or 12/9 Cal bike + Power clean Even: Up to 70 double unders + Power clean (first 5 rounds= 2 – last 5 rounds= 1) – B) For time: 3…

A) EMOM 12mins: Min1: Up to 15/12 Cal row or 12/9 Cal bike Min2: 20 Single db shoulder to overhead (swap every 5 reps) – up to 22.5/15kg Min3: 20 Russian swings – up to 32/24kg – B) 4 sets/Giant…