STRENGTH

3 Position Snatch
7x1

WORKOUT

For Time:

30,20,10
DB Snatch
6,4,2
Wall Walk Ups

STRENGTH

Back Squat
1RM

WORKOUT

10x Rounds For Time:
2x Pull Ups
15x Double Unders

STRENGTH

Clean pull + Hang Clean + Clean
6x1

WORKOUT

For Time:
21,15,9
Row
Clean & Jerk 40/30kgs

In pairs complete (one person working at a time)

20min AMRAP
10,20,30,40....
DB Thruster
Toes To Bar
400m Run (run together)

STRENGTH

Deadlift 1rm

Press 1rm

WORKOUT

Tabata (8x 20 on 10 off)
Burpee

STRENGTH

Back Squat
5x3 @90%

WORKOUT

7min AMRAP
12x Kettlebell Swings
22x Double Unders

STRENGTH

Snatch
10x1

WORKOUT

4 sets each For Time:
20m Tire Sprint
100m Sprint

STRENGTH

Press
5x3 @90%

WORKOUT

EMOM for 15mins
3x Handstand Push Ups
5x Double Hang DB Snatch
7x V- Ups

STRENGTH

Deadlift
5x3 @90%

WORKOUT

Intervals
Air Bike
4x 500m
Row
4x 250m

PARTNER WOD :
3 Rounds of for Time:
28 Burpees
19 Wall Ball
6 Clean and Jerk (60/40)
20 Box Jump Overs
20 Power Clean (60/40)

then max Ring Muscle Ups or Rope Climbs in remaining time.
17min CAP

WORKOUT

Teams of 3
7min AMRAP
Air Bike cals

Rest 7mins

7min AMRAP
60x Syncronized Air Squat
40x Power Clean
20x Wall Walk Up

STRENGTH

Press
5x3 @83%

WORKOUT

3 sets
40sec On 20 off
Row
Walking Lunge
Rope Climb
Push Jerk

STRENGTH

Back Squat
5x3 @83%

WORKOUT

For time:
30x Burpee Box jump Over

STRENGTH

Power Snatch
5x2

WORKOUT

10min AMRAP
4x Pull Ups
6x Toes to Bar
8x Push ups
20x Double Unders

STRENGTH

Deadlift

5x2 @82%

WORKOUT

4x Rounds for Time:
200m Run
12x SDLHP
12x HSPU

STRENGTH

Front Squats
5x3 @65%

WORKOUT

E3MOM for 9mins
10x Power Snatch
50m Suitcase Carry
Max Rep Turkish Get Ups

STRENGTH

Pull Ups
5x3

WORKOUT

4 sets of
1min ON 1min Off
10/7 cal Row
Max rep Double Under
Straight into
4 sets of
1min On 1min Off
10/7cals Air Bike
Max Rep Burpee to plate

STRENGTH

Clean
5X2

Deadlift
5x3 @73%

WORKOUT

For Time:
400m Run
2x Rounds
50x Kettlebell swings
25x Wall Ball
400m Run

STRENGTH

Press 5x3 @73%

WORKOUT

4x rounds for time:
21x Kettlebell Push Jerk
15x Box Jump Over
9x Toes to bar

STRENGTH

Back Squat
5x3 @ 73%

WORKOUT

8min AMRAP
40x Burpee Over Bar
30x Overhead Squats
20x Muscle Ups / Ring Dips