Strength

Thruster 5x3

Workout

150x Wall Balls
Every time you break complete 10x Burpees
Then..
Pull Ups
3x Max Reps

Strength

Power Snatch
6x1

Workout

E3MOM for 15mins
10x Power Snatch
8x Ring Dip
6x Cal Air bike

Strength

Super Set
Front Squat
5x5
Press
5x5

Workout

Sled Sprint
5x100m

Strength

Power Clean 6x1

Workout

20.4

For time:
30 box jumps, 20 in.
15 clean and jerks, 15kgs
30 box jumps, 20 in.
15 clean and jerks, 25kgs
30 box jumps, 20 in.
10 clean and jerks, 35kgs
30 medicine-ball step-ups, 6kgs
10 clean and jerks 42.5kgs
30 medicine-ball step-ups, 6kgs
5 clean and jerks, 52.5kgs
30 medicine-ball step-ups, 6kgs
5 clean and jerks, 62.5

Strength

Snatch
10x1 EMOM
Overhead Squat
5x3

Workout

5x rounds for time
15x KettleBell Swings
20x KB Front rack Lunge
25x V-Sit Twist

Strength

Snatch
20mins technique work

Workout

6x rounds For time
8x Power Snatch
8x Box Jump Overs

Pukehou Hill Summit

Strength

Back Squat
5,3,2,2,1,1,1

Workout

3 sets
3min Amrap 1mins rest between
6x Wall Ball
5x Deadlift
4x Burpee over the Bar

Strength

Push Press
5x5

Workout

3 Rounds for time;
800m Run
15x Thrusters
15x Pull Ups

Strength

Hang Power Clean

Workout

Annie
For Time
50,40,30,20,10
Sit Ups
Double Unders

Strength

Front Squat
5x1

Workout

8min AMRAP
2,4,6,8,10......
Kettlebell Snatch
Goblet Squat

Strength

Deadlift
5x1

Pull-Ups
5x Max rep

Workout

Tabata
Airbike

Strength

Push Jerk
5,3,2,2,1,1,1

Workout

Partner Workout
For Time:
60x Burpees over the bar
60x Hang Power Clean
50x Front Squat
50x Push Press
40x Overhead Sit-Ups
40x Tire Flips

Strength

Overhead Squat
5x3

Workout

5 Rounds for Max Reps
30sec on 30sec rest
Ring Support
Air Bike Cal
Toes to Bar
Rowing

Strength

Power Snatch
20mins to work on technique

Workout

Re-Test
10min AMRAP
10x Double Unders
1x Overhead Lunge each side
20x Double Unders
2x Overhead Lunges each side
......

Run Max Distance in 15mins

Strength WOD

5 Rounds not for time.
Heavy
3x Deadlift
6x Strict Press
3x Pull Ups
6x Push Ups
12x Overhead Sit Ups

For Time:
25x Squats
25x Cal row
50x Squats
50x Cal Row

Strength

Back Squat
5x3

Workout

E3MOM for 5 sets
10x Kettlebell Swings
200m Run

At Home Workout

Death by BURPEES
Minute 1 complete 1 Burpee
Minute 2 complete 2 Burpees
Minute 3 complete 3 Burpees
Continue in this fashion until you cannot finish the reps within the minute.