STRENGTH

Split Jerk
7x1

WORKOUT

Teams of 2
10min AMRAP
50x KB Push Jerk
6x Deadball Over Shoulder
50x KB Swings
6x Deadball Squats

WORKOUT

Every 4mins for 24mins Alternate SETS
200m Row
8x Deadlift
200m Run
---------
200m Run
8x HSPU
200m Row

STRENGTH

Front Squat
5 @75%
3 @85%
2x2 @95%
1+ @105%

WORKOUT

Air Squat Annie
50,40,30,20,10
Air Squat
Double Under

STRENGTH

Bench Press
3RM

Super set efforts with
Pull up Negatives
5x2

WORKOUT

12min AMRAP
Buy In - 30/20cal Air bike  
then
2x Rope Climb
15x Hang Clean & Jerk 40/30kgs

STRENGTH

Power Snatch
10x1 @80%

WORKOUT

Partner Workout
30,20,10
Devil Press - Handstand Hold
Dumbbell Thruster - Suitcase hold DB

STRENGTH

Clean
5x1

Front Squat
3 @70%
3 @80%
3 @90%
3+ @100%

WORKOUT

50,40,30,20,10
Double Under
5,4,3,2,1
Thrsuter 60/45kgs

WORKOUT

Tabata (20sec on 10sec off)  
Air Bike
Push Ups
Box Jump Overs
Kettle Bell Snatch
Ring Rows

STRENGTH

Split Jerk
7x1

Press
3 @70%
3 @80%
3 @90%
3+ @100%

WORKOUT

3x Rounds
15x GHD Sit Ups
+ 10sec Twisted hold each side

STRENGTH

Overhead Squat
6x2

WORKOUT

For Time:
42x Plate Overhead Lunge
21x Hang Power Snatch 30kgs
30x Plate Overhead Lunge
15x Hang Power Snatch
18x Plate Overhead Lunge
9x Hang Power Snatch

STRENGTH

Muscle Up
5x3

WORKOUT

For Time:
200m Pinch Grip Carry
40x Burpee Pull Up
200m Pinch Grp Carry

WORKOUT

24min AMRAP
21x Hang Power Clean
50x Sit Ups
21x Push Jerk
50x Double Unders

STRENGTH

Snatch Balance
4x3

Hang Snatch
6x2

WORKOUT

6min AMRAP
6x Air Bike cals
12x Russian KB Swing

STRENGTH

Press
5 @70%
3 @80%
2x2 @90%
1+ @100%

WORKOUT

Goining every 3:30 for 3 Rounds
8x Handstand Push Ups
16x Dumbbell Snatch
8x Burpee Over dumbbell
Max rep Toes to Bar

STRENGTH

Bench Press
Work up to 3RM

WORKOUT

Row
3x500m

STRENGTH

Power Clean
6x2

Front Squat
5 @70%
3 @80%
2x2 @90%
1+ @100%

WORKOUT

for Time:
2,4,6,8,10
Box Jump
Power Clean & Jerk

STRENGTH

Press
2x3 @65%
2x3 @75%
2x3 @85%
3+ @95%

WORKOUT

in Teams of 2
50x HSPU
50x Air Bike Cals
30x HSPU
30x Air Bike Cals

WORKOUT

4x Rounds for Max Reps
50sec on 10 off
Thruster
Row or Bike
Double Under
Wall Ball
Kick Sits
Double Overhead Walk

STRENGTH

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

Snatch
5x2

FINISHER

3x Rounds
10x V-Up
Straight into 1min Hollow hold

STRENGTH

Front Squat
2x3 @65%
2x3 @75%
2x3 @85%
3+ @95%

WORKOUT

For Time:
50x KB Swings
10x Burpee
40x Kettlebell Clean & Jerk
10x Burpee
30x KB Swings
10x Burpee
20x Kettlebell Clean & Jerk
10x Burpee

STRENGTH

Ring Dip
5x5
Strict Pull Up
5x3-5 (with Max Rep Hold at end)

WORKOUT

800m Run
5x Rounds for Time:
9x Pull Ups
9x Deadlift
400m Run