STRENGTH

Back Squat
10x3

WORKOUT

9min AMRAP
3x Ring Dips
5x Toes to Bar
15x Air Squats

STRENGTH

Clean + Front Squat + Jerk
6x1

WORKOUT

4x Rounds for Time
200m Run
10x Power Snatch

WORKOUT

0:00-6:00

For time:
30x Devil Press

6:00 - 12:00

For Time:
15,12,9
Pull Ups
KB Swing 32/24kgs

12:00-18:00

For Time:
9,6,3
Thruster 45/37.5kgs
Bar Muscle Up

STRENGTH

Split Jerk 7x1

Seated Dumbbell Strict Press
3x Max rep

WORKOUT

Tabata Row
8x 20on 10off
For Max Distance

STRENGTH

Deadlift
5x5 @70%

WORKOUT

10x Rounds for Time:
4x Toes to Bar
4x Burpee Box Jump Over

WORKOUT

Teams of 3,
2x Rounds for time:
30x Power Clean & Jerk 40/35kgs - Partner Hold Handstand
30x Calories - Partner Holds Front Rack
15x Wall Walk Ups - Partner Holds Hollow Hold

STRENGTH

Snatch
5x3

WORKOUT

3x Rounds for Time:
30m DB Walking Lunge 20/15kgs
20x V-Ups
10x Ring Dips

STRENGTH

Front Squat
6x3

WORKOUT

In pairs
100x Wall Ball
75x KB Swings
50x Box Jump Over

STRENGTH

Handstand Push Up
5x3

WORKOUT

For Time:
10,8,6,4,2
Snatch 40/30kgs
Burpee Over Bar

STRENGTH

Strict Pull Up
6x3

WORKOUT

EVERY 2:30mins for 5 sets
15x Sit Ups
40x Double Unders
20x DB Snatch

STRENGTH

Clean + Hang Clean + Clean
6x1

WORKOUT

3x Rounds
50sec on 10sec rest
DB Squat
Rope Climb
Deadball Over Shoulder
DBall Box Step Over
Row Cals

STRENGTH

Skin the Kats
5x3

WORKOUT

4x Rounds for time:
200m Run
15x Push Jerk
9x Toes to Bar

WORKOUT

22min AMRAP
50x Double Unders
40x HS Shoulder Taps
30x V-Ups
20x Deadlifts 70/50kgs
10x Burpees

STRENGTH

Snatch Balance + Overhead Squat
5x1

Press
5,5,5+
(65,70,75%)

WORKOUT

Run
1km

WORKOUT

Teams of 2
50x Power Snatch
20cal
40x Thrusters
20cal
30x Overhead Squats
20cal

STRENGTH

Split Jerk
7x1
Jerk Dips
4x3

WORKOUT

4x Rounds for Time:
9x Pull Ups
9x Push Ups
Run 100m

STRENGTH

Squat Clean
6x2
Clean Pull
4x3

WORKOUT

For Time:
10,9,8,7,6,5,4,3,2,1
Wall Ball
Box Jump

STRENGTH

Snatch
10x1

WORKOUT

E3MOM for 12mins
10x Kettlebell Swings
30m Hill Sprint

STRENGTH

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

WORKOUT

For Time:
21,15,9
DB Thruster
Handstand Push Ups

WORKOUT

Partner Workout
4x Rounds for Time:
12x Hang Power Cleans
21x Push Ups
13x Toes to Bar
31x Double Unders
2x 50m Farmers Carry