1) 8 Mins on each movement to find a max: Cluster, Strict Press

2) 15 Min AMRAP
5 Squat Snatch
10 Calories
20 Wall Balls
***EMOM 3 x Burpees***

1) C&J
Spend 10 Mins building to a heavy C&J
Then
EMOM x 5
3 C&J @ 70%

2) 12 Min AMRAP
8 Thrusters
8 HSPU
8 V-Ups

1) Deadlift
Every 90 Secs 3 Deadlifts @ 75%
10-15 Press Ups

2) In 15 Mins complete:
5 Rounds
10 Pull-Ups
10 Box Jumps
20 KB Swings
Remaining Time Max Cals

1) Snatch + Hang Snatch @70-75% EMOM x 10 Mins

2) 21-15-9
HSPU
12-9-6
Hang Power Snatch
7 Min Cap

Then

8 Min AMRAP
8 Bar Over Burpees
8 Push Press

1) EMOM x 8 Mins 2 x Front Squat @ 75-85% of 1rm C&J (Bar to be taken from the floor i.e. no racks)

2) 15 Min AMRAP 25 Double Unders 15 Hang Power Cleans 10 CTB Pull-Ups

1) Every 30 secs for 10 Mins 1 x Clean & Jerk @ 75%

2) 20 Min AMRAP
8 TTB
10 Hang DB Clean and Jerk
12 Cal Row

1) 12-1 Ladder
Burpee Box Jumps
Pull Ups
(EMOM 20 x Double Unders)

2) 15 min AMRAP
5 Full Cleans
10 Bar Over Burpees
15 Calories

1) Front Squat
3×3 @80% of 1rm
2×7 @65% of 1rm
000,200,400,700,930

2) 15 Min AMRAP
15 TTB
30 Wall Balls
45 double unders

1) Bench Press
5×2 @85-90%
2×10 @60%
000,200,400,600,800,1000,1200

2) 3 Rounds
20 DB Snatch
10 DBL DB Burpee Box step overs
5 Man Makers

1) Every 3 Mins do 5 Back Squat @ 75% + 10 Press Ups
000,300,600,900,1200

2) 20 Min AMRAP
3 Muscle Up
6 Thrusters
250m Row/Ski

1) Snatch
7×1 Hang Snatch + 2 OHS @75%
of 1rm
000,130,300,430,600,730,900

2) 12 Min AMRAP
200m Row/ski
8 Hang Power Snatch
1 Legless Rope Climb