AMRAP 10
10 over bar burpees
10 front squats
10 pull-ups

2 minutes rest

AMRAP 8
10 vups
10 STOH
10 Box jumps

2 minutes rest

AMRAP 6
50 double unders
10 power cleans
10 dips

2 minutes rest

AMRAP 4
Cals

1) 6×4 Strict press

20-30 seconds L sit/ basket hang in between sets

2) ‘Jackie’

1000m row
50 thrusters
30 pull ups

1) Establish a max thruster

2) 15 rounds for time:

5 wall balls
3 burpees
1 clean

1) 5 minutes max effort at each station/ 1 mins rest in between

Heavy front squats
Calories
TTB
Over bar burpees
Heavy GTOH
Over box jumps

1) Deadlift 7×3

2) EMOM 15

1. 10 heavy DB STOH
2. 20 v ups
3. 60 Double unders

1) 5 Rounds:

10 strict pull-ups, 10 strict ring dips, 20 hollow rocks, 30 air squats

2) 2 rounds:

30 Wall Balls
25 cals
20 GTOH
15 Burpees
10 Front Squats
5 bar muscle ups

1) Find a max in the following complex:

Power snatch + hang snatch + OH squat

2) 5 Rounds for time:

7 TTB
14 hang power snatch
7 TTB
14 box jumps

1) EMOM 10

3-5 HSPU

2) AMRAP 12

21 V-ups
14 DB box step overs
7 push jerk

1) Establish a max Front squat

2) 3 rounds for time:

20 Wall balls
50 double unders
20 Kbs
50 double unders

1) In 6 minutes in your pairs establish a max clean

2) 20 rounds for time:

9 TTB
6 Burpees
3 heavy clusters

2) 20 rounds for time:

9 TTB
6 Burpees
3 heavy clusters