STRENGTH

Overhead Squat
5x3

WORKOUT

For Time:
21,15,9
Thruster 40/35kgs
Burpee Over Bar

STRENGTH

Clean
6x2

WORKOUT

4x Rounds
15x Deadlifts
200m Run
9x Pull Ups

STRENGTH

Snatch
5x2

Snatch Balance
5x2

WORKOUT

Not for Time:
4x Rounds
10x Barbell hip Thrust
10x GHD Sit Up

STRENGTH

Bench
5x5

WORKOUT

5 Rounds
1min stations for max reps
Air Bike
Burpee Box Jump Over

STRENGTH

Split Jerk
10x1

WORKOUT

5,4,3,2,1
Bar Muscle Ups
10,8,6,4,2
Power Snatch

WORKOUT

in Pairs
20min AMRAP
21x Hang Power Clean(Partner hold deadball)
21x Front Squats (Partner hold deadball)
15x Sync toes To Bar
Run 400m

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