WORKOUT

In Pairs 7min AMRAP 20x Handstand Push Ups
20x Partner Squats
20x Clean & Jerk
20x Partner Squats

Then 5mins to get
1rm Heavy Thruster

STRENGTH

Strict Pull Up
EMOM for 7mins
2x Reps

WORKOUT

10min AMRAP
10x KB Push Jerk
5x Toes to Bar
*every 2mins complete  
40x Double Unders

STRENGTH

Back Squat
4x9

WORKOUT

Ellen
3x Rounds for Time:  
20x Burpees
21x Alt DB Snatch
12x Double DB Thruster

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