STRENGTH

Ball Ups
10x1
Every 90sec

WORKOUT

In Pairs
5x Rounds
8x Sync Pull Ups
6x Wall Walk Up
12x Front Squat 70/50kgs
16x Burpees

STRENGTH

Top High Hang Snatch
4x3

Snatch
5x2

WORKOUT

Annie
50,40,30,20,10
Double Under
Sit Ups

STRENGTH

Deadlift
6x3

WORKOUT

E3MOM for 4 sets
500m Row
Max rep Double Dumbbell Push Jerk

STRENGTH

Strict Pull Ups
Ring Dip
5x3

WORKOUT

21,18,15,12,9,6,3
Wall Ball
Toes to Bar

STRENGTH

Back Squat
5x5 @75%

WORKOUT

In Teams of 3
3x Rounds
1min Plank
40x Sit Ups (2person Sync)
15m Ball Push
30x Hang Clean

STRENGTH

Pull Up Technique
3x Max
Strict Pull Up
5x3

WORKOUT

Farmer Carry 100m
4x Rounds
6x Ring Dip
12x SDHP
Farmers Carry 100m

WORKOUT

3x Rounds
1min Per Station for Max Reps
-Toes to Bar
-Devil Press
-Box Jump Over
-Wall Ball
-Power Snatch 30/25kgs
-Rest

STRENGTH

Handstand Push Ups
6x3

Seated DB Press
2x Max Reps 15/10kgs

WORKOUT

In Pairs
10min AirBike
Max Distance

STRENGTH

Hang Clean
7x1
Front Squat
5x3 @80%

WORKOUT

8min AMRAP
30x Double Unders
16x DB Clean & Jerk
16x Pistol Squat

STRENGTH

Split Jerk
3x2
3x1

WORKOUT

4x Rounds For Time:
6x Power Clean
4x Wall Walk Ups
Run 200m
Rest 30sec

STRENGTH

Back Squat
5x5 @70%

WORKOUT

5x Rounds
10m Overhead Walking Lunge
10x Toes to Bar

STRENGTH

Snatch Pull + Hang Snatch + Snatch
6x1

WORKOUT

6min AMRAP
6x Push Jerk 60/45kgs
Max Rep Burpee Over Bar

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