STRENGTH

Snatch
3x2
3x1

Front Squat
5x3 @80%

WORKOUT

7min AMRAP
4x Deadball Over Shoulder
45sec Plank

Sandras Birthday WOD

Pick Your adventure:
55x Deadlift 80/60kgs
55x Sit Ups
55m of Bear Crawl
55sec Handstand Hold
5x Seated Legless Rope Climb
5m Crab Walk

STRENGTH

Split Jerk
10x1

WORKOUT

4sets 2:30min On 1min Rest
300m Row
10x Burpee Over Bar
Max Rep Push Press

STRENGTH

Bench Press
1RM

Then Max Reps at 80%

WORKOUT

10,8,6,4,2,4,6,8,10
Wall Ball
Toes to Bar

WORKOUT

In Pairs (you go I go style)
7min AMRAP
20cal Air Bike
16x Hang Power Clean 60/50kgs
Rest 3mins
7min AMRAP
20x Box Jump Over
8x Clean 60/50kgs
Rest 3mins
7min AMRAP
Max Rep Devil Press 22.5kgs/15kgs

STRENGTH

Power Snatch
6x2

WORKOUT

3x Through
1min for Max Reps
Wall Walk Ups
V Ups
Row
Rest

STRENGTH

Back Squat
5x3

WORKOUT

5x Rounds for Time
10x Pull Ups
10x Thruster
100m Run

STRENGTH

High Hang Snatch (Primer)
4x3

Snatch
6x2

WORKOUT

Mini Nancy
3x Rounds
400m Run
15x Overhead Squats 40/30kgs

STRENGTH

Push Press
3RM

WORKOUT

Pick ypur own adventure
100x KB Swings
75x Ring Rows
50cal Air Bike

WORKOUT

14min AMRAP
40x Wall Ball
60x DUs
20x HSPU
60x DUs
10x Bar Muscle Ups
60/45cal Row

STENGTH

Deadlift
3RM

WORKOUT

Grace
For Time
30x Clean & Jerk 60/42.5kgs

WORKOUT

1min Stations 4x Rounds
Wall Walk Up
Air Bike
KB Push Jerk
Farmers Carry 5m Laps
Rest

STRENGTH

Front Squat
3RM

WORKOUT

10x Rounds For Time:
In Pairs goining round for round
15m Plate Overhead Lunge
20x Plate Sit Ups

WORKOUT

11min AMRAP
20x Box Jump Over
20x Power Clean 35kgs
20x Box Jump Over
20x Power Clean 40kgs
20x Box Jump Over
20x Power Clean 47.5kgs
20x Box Jump Over
Max Reps Power Clean 55kgs

STRENGTH

Every 90sec for for 9mins
4x Bar Muscle Ups

WORKOUT

4x Rounds
200m Run
7x Ring Dip
21x DB Snatch

WORKOUT

Teams of 3

For Time:
50x Syncro Pull Ups (2 person)
50x Syncro Push Jerk (2person one on Barbell one on Plate)
40x Syncro Chest to Bar (2 person)
40x Syncro Power Clean (2person one on Barbell one on Plate)
30x Syncro Bar Muscle Up (2 person)
30x Syncro Front Rack Lunge (2person one on Barbell one on Plate)

STRENGTH

Farmers Carry
5m As Heavy As Possible

WORKOUT

3x Rounds for Tme:
400m Run
8x Deadball Over Shoulder
4x Wall Walk Up

WORKOUT

1x round
6x Toes to Bar
10x DB Bench
14x Goblet Squats
1min Rest
2x round
6x Toes to Bar
10x DB Bench
14x Goblet Squats
1min Rest
3x round
6x Toes to Bar
10x DB Bench
14x Goblet Squats
1min Rest
4x round
6x Toes to Bar
10x DB Bench
14x Goblet Squats

20min Cap

STRENGTH

Power Snatch
6x1

Overhead Squat with Pause
4x2

WORKOUT

7min EMOM
7x Dumbbell Hang Clean & Jerk
Max Rep Double Under in Remaining time

STRENGTH

Alternating EMOM for 12mins
5-8 Toes to bar
20sec Chin Over Bar Hold

WORKOUT

6x Rounds each for time:
10x Russian KB Swing
100m Sprint