WORKOUT

6 rounds, each round for time, of:
15 GHD Sit-ups
Run, 200 m
15/11 Echo Bike Calories
Run, 200 m
5 Bar Muscle-ups

Go every 6 mins

STRENGTH

Back Squat
6x2 @80%

WORKOUT

Every 1 min for 12 mins, alternating between:
12 Back Rack Reverse Lunges, 60/42.5kgs
Farmer Carry, 24/16kgs , 60m
15/12 Row Calories
20 Wall Balls

STRENGTH

Push Press
6x3 @

WORKOUT

8min AMRAP
2 Wall Walks
4 Burpee Box Jumps 30/24
6 Shoulder-to-Overheads, 70/47.5kgs

STRENGTH

Deadlift
5x5 @70%

WORKOUT

3x3min AMREP
30sec Toes to Bar (Max Rep)
30/22cal Air Bike
Max Rep Strict Pull Ups

STRENGTH

Snatch + Hang Snatch
7x1

WORKOUT

In teams 2
150x Wall Ball|
*Every Minute do
3x Dumbell Single Arm Devil Press

STRENGTH

EMOM for 10mins
4-6 Pull Ups

WORKOUT

3x Rounds
1min on 30sec off
Strict Pull Ups
Farmers Carry Shuttle
Box Jump
Hollow Rocks

STRENGTH

Bench
3@70%
3@75%
3@80%
3@85%
3+ @90%

WORKOUT

Tabata
Air Bike
Bent Over Row
Russian KB Swings

STRENGTH

Clean + Front Squat
5x1

WORKOUT

9min AMRAP
6x Handstand Push Ups
6x Hang Power Clean
16x Sit Ups

WORKOUT

EMOM 4x Rounds
Row 200m
50x Double Under
Bike 400m
12x Burpee
1min Rest

STRENGTH

Push Press
3@70%
3@75%
3@80%
3@85%
3+ @90%

WORKOUT

8x Rounds
3x Wall Walk Up
4x Strict Pull Ups
6x Box Jump 24inch

WORKOUT

5x Rounds
8x Power Clean 60kgs
8x Kettlebell Box Step Over 32/24kgs
100m Overhead KB Carry

STRENGTH

Snatch Balance
4x3

Snatch
EMOM
10x1 @ 80%

WORKOUT

2,4,6,8,10
Toes to Bar
Front Squat 40kgs

WORKOUT

In Teams of 3
8min AMRAP
30x Dumbbell Snatch 2x Sync
20cal Air Bike (One Person Holding Handstand)
Rest 2mins
8min AMRAP
30x Dumbbell Burpee Deadlift
21x Handstand Push Ups
Rest 2mins
8mins AMRAP
12x Hang Power Snatch 30kgs
100m Sprint

STRENGTH

Back Squat
6x2

WORKOUT

Pick you adventure
200x Double Under
80x Pistol Squat
40x Push Up

STRENGTH

Power Clean & Jerk
15mins Build to heavy
1RM

WORKOUT

DT
5x Rounds for Time:
12x Deadlift
9x Hang Power clean
6x Push Jerk

STRENGTH

Overhead Squat
5,3,2,2,1,1,1

WORKOUT

1min for Max Reps
Wall ball
KB Swing
Row
GHD Sit Up

STRENGTH

EMOM for 10mins Alternating
3x Ring Dip
3x Strict Pull Up

WORKOUT

AMRAP 12mins
2x Bar Muscle Up
21x Plate G2O
100m Plate Carry

WORKOUT

6min AMRAP in Pairs
10x Power Snatch
30x Double Unders
Rest 2mins
6min AMRAP
10x DB Thruster
10x Ring Row
Rest 2mins
6min AMRAP
10m DB Overhead Walking Lunge
30x Sit Ups

STRENGTH

Bench
3@70%
3@75%
3@80%
3@85%
3+ @90%

WORKOUT

4x Rounds for Time:
500m Air Bike
12x Deadlift 70/55kgs
3x Wall Walk Ups

WORKOUT

For Time:
Run 400m
10x Overhead Squat
10x Bar Muscle Up
Run 400m
20x Hang Clean
20x Chest to Bar Pull Ups
Run 400m
30x Front Squat
30x Pull Ups
Run 400m