STRENGTH

Hang Snatch + Snatch
7x1

WORKOUT

7min AMRAP
11x Sumo Deadlift High Pull
12x Push Ups
13x Sit Ups

WORKOUT

For Time:
Row 500m
25x Overhead Squats 20/15kgs
10x Toes to Bar
Bike 1km
Row 400m
15x Overhead Squats 40/35kgs
10x Toes to Bar
Bike 800m
Row 300m
5x Overhead Squats 50/45kgs
10x Toes to Bar
Bike 600m

STRENGTH

Push Press
5x5

WORKOUT

9min AMRAP
3,6,9,12,15,…..
Hang Cluster 40/30kgs
Burpee Over Bar

STRENGTH

Front Squats
5x5

WORKOUT

For Time:
30,20,10,20,30
Kettlebell Swings
Goblet Lunge
Double Unders

WORKOUT

For time:
150 Mountain Climbers
20 Ring Push-ups
15 Chest-to-bar Pull-ups
100 Mountain Climbers
15 Ring Push-ups
12 Chest-to-bar Pull-ups
50 Mountain Climbers
10 Ring Push-ups
9 Chest-to-bar Pull-ups

STRENGTH

Power Clean
5x4

WORKOUT

Sprint
4x20m

STRENGTH

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

WORKOUT

500m Row
then
21,15,9
Deadlift 80/60kgs
Ring Dip
1x Rope Climb

STRENGTH

Back Squat
5,3,2,2,1,1,1

WORKOUT

2 sets Alternating
90sec On 30sec Off
16x Dumbbell Thruster
Max Rep Double Unders

12x Dumbbell Snatch
Max Rep Handstand Push Ups

WORKOUT

For time:
Pukehoe Hill Run

WORKOUT

Re-Test
For Time:

1km Air Bike
30x Wall Ball
25x Push Ups
20x Power Snatch
15x Burpees Over Bar
10x Pull Ups
400m Run

STRENGTH

Clean & Jerk
20mins to Find 1RM

WORKOUT

5x Rounds for time:
10x Box Jump
8x Front Squat 70/50kgs
6x Toes to Bar

STRENGTH

Stone Clean
15mins to find Heavy 1RM

WORKOUT

Death by Burpee Over Bar

STRENGTH

Overhead Squats
5,3,2,2,1,1,1

WORKOUT

In Pairs  
2x Rounds for Time:
50x Dumbbell Overhead Squats - Partner Hang From Bar
30x Toes to Bar - Partner Holds Plate Overhead
50x Dumbbell Snatch - Partner Holds Wall Squat

STRENGTH

Back Squat
7x5

WORKOUT

9min AMRAP
1,2,3,4,5,6,..
Wall Walk Up
30x Double Under

STRENGTH

Snatch
6x2

WORKOUT

In Pairs
8x Rounds for Time:
12/9cal Air Bike
7x Power Clean
5x Bar Muscle Ups

WORKOUT

Lilys WOD

33min AMRAP
33x Dumbbell Push Press 20/12.5kgs
100m Run
33x Kettlebell Swings 24/16kgs
100m Run
33x Plate Overhead Lunges 20/15kgs

STRENGTH

Front Squat
5,3,2,2,1,1,1

WORKOUT

5 sets
1min On 1min Off
10x Power Snatch 30/40kgs
Max rep Wall Ball 9kgs

STRENGTH

Handstand Push Up
5x Max Rep

WORKOUT

In Pairs
12min AMRAP
8x Sync Toes to Bar
200m Farmer Carry
20x Kettlebell Swings 32/24

STRENGTH

Clean & Jerk
10x1

WORKOUT

Air Bike
4x 1000/800m

STRENGTH

Bench Press
5,3,2,2,1,1,1

WORKOUT

For time:

1km Row
Then
5x rounds
8x Overhead Squats 40/35kgs
16x Sit Ups
Then
750m Row