STRENGTH

Push Press
5,3,2,2,1,1,1

Dumbbell Press
2 sets Max Rep

WORKOUT

Row
3x300m

EXTRAS

Muscle Up Transitions
4x3
L-Sit Holds
3x 10-20sec

STRENGTH

Snatch Pull + Hang Snatch + Snatch
7x (1+1+1)

Back Squats
3x2 @90%
2x2 @95%

EXTRAS

Handstand Push Ups to deficit 2x 20kgs Plates
either 5x Max Rep or 5x1 Slow negative

Team Workout

For Time

EMOM 4 sync Bupees
30x Barbell Snatch - Partner Hang From Bar
25x Toes to Bar - Partner holds barbell Front Rack
20x Hang Clean - Partner Hangs from Bar
25x Toes to Bar - Partner Holds Barbell Front Rack
30x Barbell Snatch - Partner Hangs from Bar

STRENGTH

Deadlift
7x3 @85%

WORKOUT

For time:
50x Clusters
EMOM 4x Box Jump Over

EXTRAS

Jumping Ring Muscle Up + 1x Slow Negative
7min EMOM

STRENGTH

Split Jerk
7x1
Push Press @80%
3,3,3,3,Max Rep

WORKOUT

Tabata
8x 20sec On 10sec Off
Air Bike

EXTRAS

Toes to Ring
3x Max Rep (stop at 10)
Toes to Bar
5,5,5, Max Rep

STRENGTH

Back Squat
7x3 @85%

WORKOUT

"Helen"
3x Rounds
21x KB Swings
12x Pull Ups
400m Run

WORKOUT

In Pairs for Time:
40x Burpee Over Bar
40x Toes to Bar
40x Overhead Squats
40x Push Ups
40x Overhead Squats
40x Toes to Bar
40x Burpee Over Bar

EXTRAS

Super Set
Ring Support Holds 3x20-30sec
GHD Sit Ups - 3x20

STRENGTH

Clean + FS + Jerk
20mins to build to 1 heavy single

WORKOUT

6min AMRAP
40x Double Unders
4x DBall Over Shoulder

EXTRAS

Bar Muscle Up or Jumping Bar MU - 2x EMOM for 10mins
Pull Up Negatives 5x1 as slow as possible

STRENGTH

Snatch Pull + Hang Snatch + Snatch
5x (1+2+1)

WORKOUT

For Time:
21, 15, 9
Handstand Push Ups
Kettlebell Swing

EXTRAS

Handstand Walk
3x Max Distance

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