STRENGTH

Power Snatch
5x3

Front Squat
4x3

WORKOUT

Death by devil press

STRENGTH

5x Sets
5m Handstand Walk
2x Handstand Push Up Negative

WORKOUT

50,40,30,20,10
Double Under
Overhead Sit Ups-V-Ups-Windscreen wipers,PlateTwist,Chinese Plank

STRENGTH

Farmers Carry
2x5m for max weight

WORKOUT

Teams of 2
Row 1km
50x Deadball Squat
50x KB Swing
40x Deadball OverShoulder
50x KB Swings
30x Deadball Lunge

STRENGTH

Split Jerk
7x1

WORKOUT

1min on 1min off
8/6cal Airbike
Max Rep DB Press
then
7x Burpee Broad Jump
Max Rep Sit Up

WORKOUT

For Time:
400m Run
24x Overhead Squats
12x Ring Dip
400m Run
24x Power Clean
12x Strict Pull Ups
200m Run
12x Overhead Squats
6x Ring Dip
200m Run
12x Power Clean
6x Strict Pull Ups

WORKOUT

4x through
1min For Max Reps
Air Bike
Pull Ups
Double Unders
Wall Balls
Rest

STRENGTH

Deadlift
5x3

WORKOUT

Row
1km

Finisher
3x 15 each side Oblique V-Up

STRENGTH

Press
1RM
Push Press
1RM

WORKOUT

Pairs for 3 sets
4mins on 2mins off
12x Sync Toes to Bar
2x 100m Run
Max Rep Push Jerk

STRENGTH

Back Squat
3x10

WORKOUT

For Time:
40,20,40
DB Snatch
DB Squat

STRENGTH

Clean & Jerk
20mins to find 1RM

WORKOUT

14mins In Pairs You go I go
4x Wall Walk Up
6x Hang Power Clean
4x Burpee Over Bar

STRENGTH

Overhead Squat
5,3,2,2,1,1,1

WORKOUT

12min AMRAP
5,10,15,20,25.....
KBSwings
7m Overhead Walking Lunge
V-Up

WORKOUT

3x
3min AMRAP
4x Power Clean
6x Devil Press
Rest 1min
3min AMRAP
4x Pull Up
6x Deadball Over Shoulder
Rest 1min

STRENGTH

Bench Press
5x5

WORKOUT

For Time:
10,8,6,4,2
Push Jerk (increasig weight)
40x Double Unders

STRENGTH

Power Snatch
5x3

WORKOUT

3x Rounds of
18x Front Squats
12x Toes to Bar
300m Row or 750m Bike

WORKOUT

In Teams of 3
Buy In 200x Double Unders (2 working at the same time)
Then
75x Handstand Push Ups
125x Plate Overhead Lunge
Then
25x Wall Walk Up
50x Deadball Over Shoulder
Buy Out 200x Double Unders (2 working at the same time)

STRENGTH

Deadlift
5x3

WORKOUT

1:30mins On
22x DB Snatch
Max Rep Burpee Box Jump Over
1min Rest
*decrease reps by 4 and add weight in db snatch each set -

STRENGTH

Handstand Walk Practice
15mins

WORKOUT

For Time:
750/500m Row
50x Wall Ball 6kg
2km Bike
25x Wall Ball 9kg

STRENGTH

Clean
5x3

WORKOUT

Break Up Any How
100x Sit Ups
75x Box Step Ups
50x Push Ups
25x Hang Power Clean 50/45kgs

STRENGTH

Overhead Squat
5x2

WORKOUT

Teams of 2
11min AMRAP
20x Syncro Kettlebell Swing
20x Pull Up shared
10x KB Thruster One person Chin Over Bar Hold

STRENGTH

Clean & Jerk
10x1

WORKOUT

In Pairs
2x Rounds
30x Hang Power Snatch
20x Med Ball Sit Ups
50x Air Squats
20x Med Ball Sit Ups