1) Push press 6×3
15 hollow rocks in between sets

2) For time, alternating between:

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 reps of:
Box jumps

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
STOH

1) Deadlift 5×5 @75% of 1RM

2) AMRAP 16

40m farmers carry
20m KB lunge
10 down ups

For time complete:

120 double unders
60 power cleans
30 ring dip
60 front rack lunges
30 TTB
60 STOH
30 pull ups
120 double unders

1) Heavy snatch doubles

2) Every 3 mins x 5

250/200m row
10 over bar burpees
Max OH squats

1) Back squat 5×5

2) 5 rounds for time:

5 BMU
20 Wall balls
60 Double unders

1) 6×4 OH lunges
10 KB side bends in between each set

2) 21-15-9-15-21
Power snatch
TTB

AMRAP 35:
100 cals
80 power cleans
60 box jumps
40 STOH
20 down ups
10 TTB

1) 10-1 Bench strict pull-ups

2) 90 seconds work/30 seconds rest
20 box jumps
Max KBS in time remaining

X6

1) Build to a heavy power clean double

2) 3 rounds

1 min max down ups
2 mins max power cleans
3 mins max cals

1 min rest between rounds

1) 6 Rounds not for time
10m Handstand walk/20 shoulder taps
10 strict TTB/15 knee raises

2) AMRAP 16:
50 double unders
40 air squats
30 sit ups
20 push ups
10 pull ups

EMOM 40:

1. 5 heavy front squat
2. 10 Over bar burpees
3. 1-3 Rope climbs or Max Effort Ring Rows
4. 10-12 Cals

1) Deadlift 7×3

2) AMRAP 15:

200m run
21 DB Lunges
15 pull ups
9 burpees