STRENGTH

Back Squat
5x5 @75%

WORKOUT

Air Bike
2km

Row
1km

EXTRAS

GHD Sit Ups 3x10

STRENGTH

Strict Pull Up
1rm

WORKOUT

9.1

For Time:
40x Wall Ball
30x Sit Ups
20x Burpee Box Jump Over
10x Power Clean 60/40
400m Run

GYMNASTIC EXTRAS

Kipping Pull Up (use band to get 4 reps if needed)
4,4,4,Max Rep

STRENGTH

Overhead Squats
5x3

WORKOUT

5 sets of
E2MOM 6x DB Snatch
30x Double Under

then
Partner Nordic Curls
3x3

STRENGTH

Strict HSPU

4x Max Rep

WORKOUT

30,20,10
Push Ups
Hollow Rocks
5m Handstand Walk or 20x Shoulder Taps

STRENGTH

Clean + Front Squat + Jerk

WORKOUT

9min AMRAP
teams of 3:
Max Calories
Max Reps
10x Pull Ups
12x Thrusters

STRENGTH

Snatch
2,2,2,1,1,1,1

WORKOUT

For Time:
21,15,9
Hang Clean & Jerk 60/40kgs
Burpee Over Bar

STRENGTH

Deadlift
5,3,2,2,1,1,1

WORKOUT

In PAIRS
12min AMRAP
2x Wall Walk Ups
6x KB swings
100m Run

STRENGTH

Snatch Pull + Hang Snatch + Snatch
6x1

WORKOUT

2x Rounds For Time:
40x Wall Ball
30x Kettlebell Swings
20x Pistols
10x Deadball Over Shoulder
5x Muscle Ups

WORKOUT

Teams of 3
4x Rounds for Time:
300m Run
21x Toes to bar
21x Sync DB Snatch (all 3 people)
21x Bupree Box Jump Over (one Person holding a handstand)

STRENGTH

Clean
10x1

Front Squat
5x3

WORKOUT

4min AMRAP
15x Air Squats
10x Sit Ups
5x Push Ups

STRENGTH

Pull Ups
5x Max Rep

WORKOUT

For Time:
1,2,3,4,5,6,7,8,9,10
Sumo Deadlift High Pull
Double Under

STRENGTH

Split Jerk
2,2,2,1,1,1,1

WORKOUT

In Pairs 12 Rounds (going one for one)
Alternating
13/10cal Bike
Max Rep Push Jerk 50/40kgs

13/10cal Row
Max Rep Power Clean 50/40kgs

STRENGTH

Back Squat
5x3

WORKOUT

3x Rounds for time:
15x Power Snatch
10x Box Jump
400m Run

STRENGTH

Ring Muscle Ups

WORKOUT

3x Rounds
1min Per station
GHD Sit Ups (capped at 15)
DB Bench Press
Double Unders
Ring Dips
Rest

WORKOUT

20min AMRAP
1x Rope Climb
10m Ball Push
9x Thrusters
200m Suit Case Carry

STRENGTH

Snatch Balance
5x3 with 2sec pause

Overhead Squats
4x1

WORKOUT

For Time:
60x Burpees

STRENGTH

Pull Ups
5x Max Rep

WORKOUT

DT
5x Rounds for Time:
12x Deadlift
9x Hang Power Clean
6x Push Jerk

STRENGTH

Snatch
10x1

WORKOUT

3x Rounds for Time:
21/15cal Row or Bike
15x Overhead Squats
9x Pull Ups

WORKOUT

1km Run
4x Rounds
10x Toes to Bar
10x Dead Lift
10x Burpee Over bar
1km Run

STRENGTH

Handstand Push Ups
5x Max reps

WORKOUT

For time:

10x KB Swings
20x Push Ups
30x Kettlebell Push Jerk
40x KB Swing
30x Kettlebell Push Jerk
20x Push Up
10x Kettlebell Swings