1) 3 rounds for time:

10 Hang Power Cleans
10 x Shoulder to Overhead
50 x Double unders

2a) Time cap 7 minutes:

Establish a maximum weight for the complex
5 x Hang Squat Clean

REST 2 x MINS

2b) In a 2-minute window:

10 TTB
15 x Cleans (muscle, power, split or full are all acceptable)
AMRAP bar over burpees in the remaining time

3) 8-minute AMRAP

8 x CTB pull-up (male) / Pull-up (female)
8 x Thruster (45kg/30kg)
8 x Box jumps

1) 10-1 Ladder (20 x Min Cap)

Pull-Ups
HSPUs
Ring Dips

2) 8 Rounds

Every 2 Mins Row/Ski 250m + 15 x KB Goblet Squats

4 x 6 Min AMRAP’s

A. 6-minute AMRAP
6 Power snatch
12 Wall balls

3 Min Rest

B. 6-minute AMRAP
6 Burpee box jump over
12 KB swing

3 Min Rest

C. 6-minute AMRAP
6 Front squat
12 Toes to bar

3 Min Rest

D. 6-minute AMRAP
6 Deadlift
12 Pull up

40 Minute Cap

Partner chipper today. Split the work with your partner how you like but one always working whilst the other rests. Due to the rest, you can go hard!

150 x DU
150 x Wall Balls
100 x KB Swings
100 x Back Squats
75 x STOH
75 x Burpees
50 x TTB
50 x Thrusters

1) Strict Press, Push Press, Split Jerk

Build to a max in this complex. Each time you hit the max then drop a press.

So:

a) Strict Press, Push Press, Split Jerk
b) Push Press, Split Jerk
c) Split Jerk

2) EMOM x 20

1) 10 x STOH
2) 50 x DU
3) 7 x Power Cleans
4) 15 x KB Swings

1) Power Clean – Heavy Single

2) EMOM x 20 Mins

1.5 x Clean.80/55kg (every 4th Min another “half Squat” is added to the lift) so,
1st 4 Mins 1x clean + 1 x Half squat
2nd 4 mins 1 x clean + 2 x Half squats
3rd 4 mins 1 x Clean + 3 x Half squats
4th 4 mins1 x clean + 4 x Half squats
5th 4 mins 1 x Clean + 5 x half squats

1) Back Squat

Starting at 50% of 1RM add approx 10kg each time until found heavy Triple, then drop it down to 50% again and do the same for a heavy double.

(If your back squat is 100kg+ add 10kg if it is less than 100kg add 5kg each time)

2) 3 Rounds

500m Row/ski + 5 x Rounds of Cindy

(Cindy = 5 Pull-Ups, 10 Press Ups, 15 Squats)

1) Snatch

Starting at 50% of 1RM add approx 2.5-5kg each time until you find a heavy triple then drop it down to 50% again and do the same for a heavy double

2) 9-6-3 Snatch
30-20-10 Bar Over Burpees

(Use 90% of the weight achieved in your heavy triple for your snatch weight)

1) 2x ME Strict Pull-Up
3 min rest between attempts
5 Min Rest
2 x ME Kipping Pull Up
3 min rest between attempts

2) 14 x Min AMRAP
7 x Pull Ups
7 x Power Cleans
7 x Front Squats

1) 12 x min AMRAP Rounds

8 HSPU
8 Power Cleans (70/47.5)
8 HSPU
12/10 Calories

2) In a 20 Min Window

10 Rounds

10 Bench press (60/40kg)
10 Back Squats (60/40kg)
Remaining time Max distance Row

1) 1) EMOM x 12
3 x GTOH @ 60% of your 1RM

2) 15 Minute Time Cap

150 DU
30 Deadlift
30 Bar Facing Burpees
100 DU
20 Deadlift
20 Bar Facing Burpees
50 DU
10 Deadlift
10 Bar Facing Burpees