Workout of the Day

1) Sumo Deadlift Build to a Heavy Triple 2) 90secs work/30 secs rest x8 200m run Max Wall balls in time remaining

1) 6 x 3 Building in weight with each set 2) EMOM x 20 Mins 15/12 Calories 10 STOH 8-12 Pull Ups 8 Front Squats

1) EMOM x 12 Mins 1 x C&J @ 70-80% 2) 12 Min AMRAP 3 Power Cleans (75/50kg) 6 Bar Over Burpees 9 TTB

1) Every 2 Mins complete 10 Heavy Lunges 2) 7 Min AMRAP 7 TTB 14 Calories 3) 7 Min AMRAP 14 KB Swings (Heavy) 14 Calories

1) 15 Min AMRAP 15 GTOH (70/45) Split how you like 200m Run (Both must Run) 2) 12 Mins 90 secs / 90secs 10 Power Snatches 40 Double Unders *** Remaining Time Max wall balls

1) Every 90 Secs 3 x Back Squat @ 75% 2) 18 Min AMRAP 6 HSPU 6 Back Squats 36 Double Unders

1) Build to a Heavy Clean + Front Squat + Jerk 2) In 15 Mins complete 5 Rounds 15 Wall Balls 10 Hang Power Cleans 200m Run ***Any Remaining Time = max Thruster

“BOB” 13 Power Cleans (60/40) 13 Strict Pull Ups 13 KB Swings (32/24kg) 13 Strict HSPU 13 Front Squats (60/40) 13 Bicep Curls

1) EMOM x 10 Mins 1 x Power Snatch + 1 OH Squat @ 70% 2) 16 Min AMRAP 8 Hang Power Snatch (40/25) 10 Pull Ups 12 Bar Over Burpees