Workout of the day

1) Barbell Cycling EMOM 10 mins 3 Power Snatch @70% of 1rm Snatch 2) 14 Min AMRAP 120 Double Unders 30 Burpees to Target 20 C2B Pull Ups 10 Squat Snatches

1) Deadlift 3x3 @85-90% of 3rm 2x7 @70% of 3rm 1x10 @60% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 2) For Time (12 min cap) 4 Rounds 400m Row/ski 12m Handstand Walk

1) Midline EMOM x 12 ODD Min 30 Secs Hollow Hold Even Min 30 secs Arch Hold 2) For Time (18 min cap) 5 Rounds 400m Row 4 Squat Cleans 7 Push Jerks

1) Handstand Push Up 5x3 Strict HSPU into 7 Kipping HSPU 0:00, 2:00, 4:00, 6:00, 8:00 (between each set perform 30 Hollow Rocks) 2) 15 Min AMRAP 100 Double unders 25 Empty Barbell Thrusters 3 Rope Climbs

1) Tempo Deadlift 5x3 @75% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00 *4 second ascent 1 second descent 2) For Time (9 min cap) 3 Rounds 30 Wall Balls 15m HS Walk

TBC

1) Heavy Bear Complex 2) 20 Min AMRAP 21 - 15 - 9 HANG Power Cleans Burpees STOH

1) 5 x Max Strict Pull Ups 2) 16.1 20 Min AMRAP 25ft OH Walking Lunge 8 Burpees 25ft OH Walking Lunge 8 C2B Pull Ups @42.5/30

1) Barbell Cycling 6x 5 Hang Power Cleans + 3 STOH @60% of 1rm C+J 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 2) 9 Min AMRAP 15 Push Ups 10 TTB 1 Squat Clean @75% of 1rm

1) Deadlift 3x3 @85% of 3rm 2x5 @75% of 3rm 1x7 @70% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 (Between each set perform 5-10 ring dips or banded ring dips) 2) 10 Min AMRAP For Reps every 2:30 mins 200m Row ME Burpee Box Jumps (24/20) *No rest between intervals