WORKOUT

For time…

Round one, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk
followed immediately by:

Round two, 3 rounds of:

3 Hand release Burpees
3 Clean & Jerk
followed immediately by:
(note: 6min cap here)

Round three, 3 rounds of:

3 Hand release Burpees
3 Clean & Jerk
followed immediately by:

Round four, 3 rounds of:

3 Hand release Burpees
3 Clean & Jerk
followed immediately by:
(note: 12min cap here)

Round five, 3 rounds of:

3 Hand release Burpees
3 Clean & Jerk
(note: 15min Cap)

STRENGTH

Ring Muscle Ups Transititions
4x4

WORKOUT

5x Rounds
1min Per Station for max Reps
Strict Pull Ups
Hang Squat Clean
Push Ups
Air Bike
Rest

STRENGTH

Press
5x5 @70%

WORKOUT

In Teams of Three
12x 1min AMRep repeats
200/150m Row Sprint
Max Rep DB Push Press

BARBELL CLUB

Snatch
5x2

Overhead Squat 3:3:0
5x2

Snatch Pull
5x3

Bar Muscle Up Technique and practice
5x Max Rep

STRENGTH

Clean & Jerk
10x1

WORKOUT

Karen
For Time:
150x Wall Balls

WORKOUT

25min AMRAP
400m Run
20x Toes to Bar
10x Deadball Over Shoulder

STRENGTH

Pull Up Negatives
5x2

WORKOUT

10,9,8,7,6,5,4,3,2,1
Handstand Push Ups
Deadlift 80/60kgs

STRENGTH

Front Squat
5x5

WORKOUT

In Teams of 2
Complete any way.
2km Row
100x Goblet Squat
75x Weighted Sit Ups
50x Burpees

STRENGTH

Snatch
10x1

WOKROUT

Open Workout 14.1
10min AMRAP
30x Double Unders
15x Power Snatch 35/25kgs

STRENGTH

Back Squat
5x5 @70%

WORKOUT

For time:
21,15,9
Box Jump
Dumbbell Thruster

STRENGTH

Handstand Push Up
1RM

WORKOUT

Nicole
20min AMRAP
400m Run
Max Rep Pull Up

STRENGTH

Clean
10x1

Deadlift
5x3

Super Set accessories

GHR negatives
5x2
Ring Row Ys
5x5
Banded Kettlebell swings
5x15

STRENGTH

Weighted Strict Pull Up
1rm

WORKOUT

3x Rounds
1min Per Station
Push Jerk 50/35kgs
Toes to Bar
Press Ups
Sit Ups
Air bike
Rest

WORKOUT

21min AMRAP
300m Row
21x Wall Balls
15x Burpee Over Bar
9x Power Clean 60/40kgs

STRENGTH

Push Press
5x5

WORKOUT

40,30,20,10
Kettlebell Snatch
10m Handstand Walk / 20m Bear crawl

STRENGTH

Back Squat
5x5

WORKOUT

4x Rounds
40sec on 20 sec off
Double Unders
Toes to Bar
Cluster

STRENGTH

Power Snatch
10x1

WORKOUT

In teams of 2
3x Rounds for time:
25x Syncro Squats
20x Syncro Sit Ups
15x Syncro Push Ups
10x Deadball Over Shoulder

STRENGTH

Deadlift 1RM

WORKOUT

12min AMRAP
6x Deadlifts @70% of 1RM
12x V-UP
200m Run

STRENGTH

Split Jerk
5,3,2,2,1,1,1

WORKOUT

3x Rounds for time
30m Plate Lunges
15x Double Dumbbell Snatch

STRENGTH

Clean
5,3,2,2,1,1,1

WORKOUT

Cardio Blitz
Alternate
for 3 sets
Airbike 1km
Row 500m