STRENGTH

Strict Pull Up
4x3 then 3+
Ring Dips
4x3 then 3+

WORKOUT

3x Rounds for Time:
400m Row
12x Pull Ups
21x Dumbbell Snatch

STRENGTH

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

WORKOUT

10,8,6,4,2,
Handstand Push Ups
Box Step Up
30x Squats

EMZ Birthday WOD

In Pairs
16min AMRAP
40x Double Unders
40x V-Ups
40x Hang Power Clean 35/25kgs

STRENGTH

Deadlift
4x3

WORKOUT

DT
5x Rounds
12x Deadlift
9x Hang Power Clean
6x Push Jerk

Then
GHD Sit Ups
2x15

STRENGTH

Strict Pull Up
4x3
Ring Dip
4x3
Last set Max Reps

WORKOUT

In Pairs
30m Sync KB Overhead Lunge
60x V-Ups (partner hold Plank)
30x Box Jump Over
15m Sync KB Overhead Lunge
30x V-Ups (partner hold Plank)
15x Box Jump Over

STRENGTH

Top High Hang Clean 4x3
Clean + Front Squat
+ Jerk 5x (1+2+1)

WORKOUT

3x Rounds
1x Rope Climb
21x Kettlebell Thruster
200m Run

STRENGTH

4x Rounds for Quality
20x Push Ups
5x Kick up to 5sec Hold

WORKOUT

12min AMRAP
20/17cal Air Bike
8x Deadball Over Shoulder
12x Burpee Over Ball

STRENGTH

Front Lever
4x20sec

WORKOUT

5x Rounds
8x Power Snatch 50/40kgs
4x Muscle Up

STRENGTH

Press
1RM
Push Press
1RM
Split Jerk
1RM

WORKOUT

3km Run or
3km Row or
5km Bike

STRENGTH

Back Squat
5x5 @80%

WORKOUT

21,15,9
Thruster 40/30kgs
Toes to Bar

STRENGTH

Strict Handstand Push Up
5x3
Then 1x Max Rep

WORKOUT

In Pairs
50x Hang P.Clean & Jerk
100x Double Under
40x Hang P.Clean & Jerk
80x Double Under
30x Hang P.Clean & Jerk
60x Double Under

STRENGTH

Top High Hang Snatch 4x3

Hang Snatch + Snatch 5x1

WORKOUT

8min Core
12x Hollow Knee Taps
8x Leg Lifts
4x Inchworm to Hollow Hold

STRENGTH

Strict Pull Up
5x3
Ring Dip
5x3

WORKOUT

10min AMRAP
10m Handstand Walk /30m Bear Crawl
12x Deadlifts 85/65kgs
16x Box Jump

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