STRENGTH

Front Squats
5 @65%
3 @75%
2x2 @85%
1+ @95%

WORKOUT

Grace
30x Clean & Jerks
EMOM
*5x Wall Ball

WORKOUT

5x Rounds for Time:
200m Run
20x Dumbbell Snatch
10x Toes to Bar
1x Rope Climb

STRENGTH

Split Jerk
7x1

Jerk Drive
4x3

WORKOUT

teams of 2
9min AMRAP
18x Weighted Sit Up
18x Hang Power Snatch
18x Burpee Over Bar

WORKOUT

For Time:
15x Clean 30/25kgs
15x Pull Up
12x Clean 35/30kgs
12x Pull Up
9x Clean 40/35kgs
9x Chest to Bar
6x Clean 45/40kgs
6x Chest to Bar
3x Clean 50/45kgs
3x Bar Muscle Up

STRENGTH

Press
5 @65%
3 @75%
2x2 @85%
1+ @95%

WORKOUT

4 sets
2mins on 2mins off
400/300m Row
Max Rep Dumbbell Push Press

WORKOUT

In Pairs
1km Row
200x Air Squats
150x Sit Ups  
100x Push Ups
500m Row

STRENGTH

Clean & Jerk
10x1

WORKOUT

3x Rounds
1min Chinese Planks
Max Rep Pull Up
20x Hollow Rock

STRENGTH

Snatch
5x2

Bench Press
15mins to find
1RM

WORKOUT

6x100m Run

STRENGTH

Front Squats
2x3 @60%
2X3 @70%
2X3 @80%
3+ @90%

WORKOUT

12min AMRAP
50x Double unders
6x DB Thruster
12x Walking Lunge
1x Rope Climb

STRENGTH

Press
2x3 @60%
2x3 @70%
2x3 @80%
3+ @90%

WORKOUT

5x rounds
12x Sumo Deadlift High Pull  
8x Handstand Push Ups
400m Air Bike

STRENGTH

Pull Overs

3sets
2x Pull Up Negatives
5x Ring Dip

WORKOUT

3x Rounds
21x Wall Ball
12x Toes to Bar
400m Run

STRENGTH

Snatch Pull + High Hang Power Snatch + Hang Power Snatch + Overhead Squat
4x1

Power Snatch
7x1

WORKOUT

Air Bike
6 sets for Max Calories
30sec On 20sec Off

WORKOUT

0:00-7:00
For Time:
30,20,10
Push Ups
Box Jump Over

7:00-14:00
For Time:
21,15,9
Handstand Push Ups  
Deadball Over Shoulder  

14:00-21:00
For Time:
9,6,3,
Wall Walk Up
Deadlift 100/80kgs

STRENGTH

Clean Pull + High Hang Clean + Hang Clean + Pause Front Squat
4x1

Clean
7x1

WORKOUT

For Time:
30x Burpee DB Clusters

STRENGTH

Pause Overhead Squats
3x2
3x1

WORKOUT

3x Rounds
50sec On 10sec Off
For Max Reps
Ring Dips
Sled pull
Weighted Box Step Overs
Air Bike
Double Unders

WORKOUT

4 sets
4mins On 2mins off
2,4,6,8....
Power Clean 60/45kgs
6x Burpee Over Bar
10x Sit Ups

STRENGTH

Front Squat
5x3

WORKOUT

4min AMRAP
50x Wall Ball
15x Burpee Shuttle Run

STRENGTH

Push Press + Push Jerk + Split Jerk
5x(2+2+1)

WORKOUT

Helena
3x Rounds for time:
400m Run
12x Bar Muscle Up (Scale to pull ups)
21x Dumbbell Snatch 22.5/15kgs

STRENGTH

Bench Press
5@85% 3@95% 1+ @105%

WORKOUT

Judes Birthday WOD

in Team of 3
One Plate must be kept off the ground the entire workout 20/15kgs
60x Squat Snatch (one person hold Plate Overhead)
60x Handstand Push Ups (one person hold Plank)
19x Synchronized Lunges
63x Overhead Squats 35/25kgs

WORKOUT

2 rounds of 90sec Stations
- 300m Row
- Max Rep Double under
- 300m Row
- Max Rep push Ups
- 300m Row
- 1RM Thruster