WORKOUT

20min AMRAP
In Pairs
Air Bike 1km
20x Deadball Over Shoulder
30x Push Ups (Partner Hold Top Plank)
40x Sit Up (Partner Hold Elbow Plank)

WORKOUT

24.3

For Time
5x Rounds
10x Thrusters 40/30kgs
10x Chest to Bar Pull Ups

Rest 1min

5x Rounds
7x Thrusters 60/40kgs
7x Bar Muscle Ups

STRENGTH

Pull Up Negatives
6x2

WORKOUT

In Pairs Complete in any order
90x DB Snatch
60x Dumbbell Box Step Over
30x Bar Muscle Ups /Ring Dips

STRENGTH

Hang Clean
5x2

WORKOUT

3x400m Run

STRENGTH

Bench Press
5@70% 5@75% 5+@80%

WORKOUT

4x Rounds
1min per Station for max Reps
Air Bike
Plate G2O
V-Ups
Burpee to Plate

STRENGTH

Overhead Squats
5x2

WORKOUT

21,15,9
Handstand Push Ups
Hang Snatch

WORKOUT

24.2

20min AMRAP
Row 300m
10x Deadlift 83/56kgs
50x Double Unders

WORKOUT

For Time
10x Pull Ups
20x Sit Ups
30x Squats
20x Sit Ups
10x Pull Ups

*Run 400m Before every movement

STRENGTH

Snatch
10x1 @65-70%

Clean & Jerk
10x1 @65-70%

STRENGTH

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

WORKOUT

13min AMRAP
1km Air Bike
10x Wall Ball
1x Turkish Get Up

WORKOUT

24.1

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

15min Cap

STRENGTH

Snatch
2@85%
2@90%
2@ 95%
3x1 @100%

Overhead Squat with 3sec pause
5x2 @100%

15min Stretch session

STRENGTH

Handstand Walk Practice

WORKOUT

4 sets for max reps
45sec Work 15sec Rest
Wall Facing HSPU
Kettlebell Swing
Shoot Throughs
Bent Over Row

STRENGTH

Back Squat
15 @65%
13 @70%
11 @75%
9 @80%
7 @85%
5 @90%
3 @95%
1 @100%

Super Set for 3 sets
1min Chinese Prone Plank
1min Sit Up Circule

STRENGTH

Strict Pull Up
3,3,3,3
3+ @Body Weight

WORKOUT

800m Run
4x Rounds
10x Toes to Bar
30x Double Under
800m Run

STRENGTH

Clean & Jerk
2@85%
2@90%
2@ 95%
3x1 @100%

WORKOUT

7min AMRAP
3,6,9,12,18.....
Thruster 40/30kgs
Burpee Over Bar

STRENGTH

Strict Pull Ups
3,3,3,3,
3+ at body weight

WORKOUT

E4MOM for 12mins
14/10cal Air Bike
5x Wall Walk Up
5x Power Clean 75/55kgs
10x Pull Up

STRENGTH

Back Squat
15 @65%
13 @70%
11 @75%
9 @80%
7 @85%
5 @90%
3 @95%
1 @100%

Strict Toes to Bar + Hold
4x 3+20sec

WORKOUT

3x Rounds
30x Push Jerk - Hold Dead Ball
20x DeadBall Over Shoulder - Hold Handstand
100m Deadball Carry - Shared
20x Ring Dips - Hang From Bar
2x Rope Climb - Share

STRENGTH

Snatch
2 @80%
2 @85%
3x2 @90%

WORKOUT

7x Rounds of
8x Box Jump
8x Dumbbell Snatch
8x Toes to Bar