WORKOUT

In Teams of 3
16min AMRAP
3x Power Clean
6x Push Ups
9x Squats

At the Same time
Max Calories on Any Machine

STRENGTH

Front Squat
6x2 @90%

WORKOUT

12min AMRAP
200m Run
21x Kettlebell Swing
12x KB Lunge

STRENGTH

Snatch Drops
4x3

Power Snatch + Hang Snatch
3x2
3x1

GHD Sit Ups
3x 10
Side Planks
3x 30sec ech side

WORKOUT

5x Rounds for Time:
8x Power Clean & Jerk
60m Farmers Carry
4x Wall Walk Up
2x Ring Muscle up

STRENGTH

Clean + Hang Clean
6x1

Back Squat
5x3

Air Bike
3x 30sec Sprints

STRENGTH

Wobble Bar Press
5x3

WORKOUT

10min AMRAP
In Pairs
50x Double Unders
40x Sit Ups (Partner hold plate overhead)
20x Burpee Box Jump Over
30x Wall Bal Sit Ups (Partner hold Plate Overhead)

STRENGTH

Snatch Balance
4x3

Snatch
5x2

WORKOUT

2x Rope Climb
30x Wall Ball
15x Pull Ups
30x Overhead Squats
15x Pull Ups
30x Back Squats
2x Rope Climbs

STRENGTH

Deadlift
5,3,2,2,1,1,1

WORKOUT

Death by
Handstand Push Ups
Sumo Deadlift High Pull
starting at 2 going up by 2 reps

STRENGTH

Bench Press
Chin Over Bar Hold
6x3
Last rep hold chin over bar for 10sec

WORKOUT

Run

STRENGTH

Power Clean & Jerk
20mins to build up to 1RM

WORKOUT

4min AMRAP
6x Toes to Bar
10x Air Squat

1min Rest

4min AMRAP
Turkish Get Up

STRENGTH

Power Snatch
+ Hang Power Snatch
6x2

WORKOUT

For time:
40cal Air Bike
60x Kettlebell Swing
80x Double under

STRENGTH

Front Squat
7x3 @85%

WORKOUT

3 sets
45sec on 15 off For Max reps
Box Step Over
Hollow Rock
Burpee

WORKOUT

Teams of 2
6x Rounds for time
12x Dead Ball over Shoulder
24x Dumbbell Push Jerk
6x Muscle Ups

STRENGTH

Clean
3@65% 2@75% 1@85%
3@70% 2 @80% 1@90%
3@75% 2@ 85% 1@95%

WORKOUT

30x Wall Balls
15x Ring Dip
20x Overhead Squats
10x Toes to Bar
20x Overhead Squat
15x Ring Dip
30x Wall Ball

WORKOUT

2min on 1min Rest
Alternating couplets for 6sets

12x Handstand Push Ups
Max Rep Burpee Box Jump Over

12x Push Jerk
Max Rep Double Under

STRENGTH

Deadlift
3x5
3x3

WORKOUT

Time
35x Sit Ups
100m Overhead Plate walk
35x Kettlebell Swings
100m Suit Case Carry
35x Wall Ball Sit Ups
100m Farmers Carry

STRENGTH

Muscle Snatch + High Hang Snatch
4x(3+3)

Snatch
5,3,2,2,1,1,1

WORKOUT

In teams of 3
9mins Max reps
Air bike Cals

STRENGTH

Back Squat
10x3 @85%

WORKOUT

9min EMOM for Max Reps
Strict Pull Up
Toes to Bar
Lunge Jumps

STRENGTH

Press
7x3

WORKOUT

7x Rounds for Time:
3x Hang Power Clean
3x Push Jerk
20x Doublee Unders