STRENGTH

Every 90sec for for 9mins
4x Bar Muscle Ups

WORKOUT

4x Rounds
200m Run
7x Ring Dip
21x DB Snatch

WORKOUT

Teams of 3

For Time:
50x Syncro Pull Ups (2 person)
50x Syncro Push Jerk (2person one on Barbell one on Plate)
40x Syncro Chest to Bar (2 person)
40x Syncro Power Clean (2person one on Barbell one on Plate)
30x Syncro Bar Muscle Up (2 person)
30x Syncro Front Rack Lunge (2person one on Barbell one on Plate)

STRENGTH

Farmers Carry
5m As Heavy As Possible

WORKOUT

3x Rounds for Tme:
400m Run
8x Deadball Over Shoulder
4x Wall Walk Up

WORKOUT

1x round
6x Toes to Bar
10x DB Bench
14x Goblet Squats
1min Rest
2x round
6x Toes to Bar
10x DB Bench
14x Goblet Squats
1min Rest
3x round
6x Toes to Bar
10x DB Bench
14x Goblet Squats
1min Rest
4x round
6x Toes to Bar
10x DB Bench
14x Goblet Squats

20min Cap

STRENGTH

Power Snatch
6x1

Overhead Squat with Pause
4x2

WORKOUT

7min EMOM
7x Dumbbell Hang Clean & Jerk
Max Rep Double Under in Remaining time

STRENGTH

Alternating EMOM for 12mins
5-8 Toes to bar
20sec Chin Over Bar Hold

WORKOUT

6x Rounds each for time:
10x Russian KB Swing
100m Sprint

WORKOUT

In Pairs complete:

50cal Air Bike
Then
4x Rounds
18x DB Thruster (Box Hold)
9x DBall Over Shoulder (Plank Hold)
Then
50cal Air Bike

MASTERS LEAGUE WOD

6mins to Find
2RM Deadlift

10mins to complete
21,15,12,9
Ground to Overhead 25kgs
Burpee Over Bar

STRENGTH

EMOM for 10mins
Handstand Push Up
3x Reps

WORKOUT

3x Rounds 1min for Max Reps
Row
Box Jump
Wall Walk Up
DB Hang Clean
Rest

STRENGTH

Front Squat
5x3@80%

WORKOUT

3x Rounds for Time:
Sand Bag Run 200m
20x Box Step Over
15x Push Ups
30x Sit Ups

STRENGTH

Snatch Balance
4x3 with barbell

Snatch
7x1

WORKOUT

21,15,9
Devil Press
60x Double Under

STRENGTH

EMOM for 10mins
2-3 Bar Muscle Up
or
Alternating EMOM for 10mins
5x Strict Pull Up
5x Dips

WORKOUT

Air Bike Sprints
10x 200m

WORKOUT

In teams of 3

18min AMRAP

Max Distance Row

Max Rounds
12x Power Clean & Jerk
20x Box Jump
24x Deadlift
40x Wall Ball

STRENGTH

Deadlift
5x5 @70%

WORKOUT

For Time:
21, 15, 9
Air Bike
Handstand Push Ups

WORKOUT

For Time:
10,8,6,4,2
Thruster (Weight increase 25,30,35,40,45)
20,16,12,8,4
Toes to Bar
40x Double Unders

STRENGTH

Power Snatch + Hang Snatch + Snatch
6x1

WORKOUT

Each Round for Time
3x Rounds
200m Run
30x KB Snatch
200m Run
Rest 1:30 between sets)

STRENGTH

4 sets EMOM
4-5 Strict Pull Ups
4-5 Ring Dips
30sec of L-Sit Hold on plates

WORKOUT

3x 300m Rows

WORKOUT

In Pairs
150x Squats
75x Power Snatch 30kgs
50x Burpee Over Bar
25x Wall Walks

STRENGTH

EMOM for 4 sets
4-3 Strict Pull Ups
40-30sec Handstand Hold
20x Hollow Rocks

WORKOUT

16min AMRAP
400m Run
20cal Bike
50m Farmers Carry

STRENGTH

Back Squat
5x5@70%

WORKOUT

9min AMRAP
12x Wall Ball
9x Box Jump Over
6x Toes to Bar