STRENGTH

Deadlift
5x5 @80%

WORKOUT

Run
1.2km

EXTRAS

Toes to Bar
4,4,4,Max Rep

STRENGTH

Muscle Up Transitions
6x3

WORKOUT

40sec on 20sec off
for Max Reps
Rope Climb/Pull Ups
Ring Dips
Box Jump
Wall Balls
Farmers Carry

EXTRAS

GHD Sit Ups 3x15

STRENGTH

Power Clean & Push Jerk
6x2

WORKOUT

3x Rounds for Time:
500m Row
21x Weighted Sit Up
12x Hang Power Clean

STRENGTH

Back Squat
5x5 @80%

WORKOUT

21.2ish
10x DB Snatch
15x Burpees
20x DB Snatch
15x Burpees
30x DB Snatch
15x Burpees
40x DB Snatch
15x Burpees
50x DB Snatch
15x Burpees

EXTRAS

Strict HSPU 5,5,5,Max Rep

STRENGTH

Snatch
5x2

WORKOUT

For Time:
10,8,6,4,2,
Power Snatch 40/35kg
Thruster 40/35kg

EXTRAS

Dragon Flag Lowers
4x3

STRENGTH

Deadlift
5x5 @75%

WORKOUT

In Pairs
7min AMRAP
15x Toes to Bar
30x KB Sumo Deadlift High Pull
15m Sync Walking Lunge with DB

EXTRAS

Strict Pull Up + Hold
3,3,3,3 (at the end of each set complete a max time hold chin over the bar

STRENGTH

Split Jerk
5x1

WORKOUT

5x Rounds for time:
10x Push Press 30/25kgs
16x KB Snatch
30x Double Unders

EXTRAS

Strict HSPU
4,4,4, Max Rep

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