1) 4 rounds not for time:

5 strict HSPU
10 strict TTB
20 DB box steps

2) In 3 minutes complete

10 power cleans
10 box jumps
200m run

X5

1) Push press

5-4-4-3-3-2-2-2-1

2) In 15 minutes complete

600m run

In time remaining AMRAP

10 STOH
15 TTB
20 Air Squats

1) Back squat 6×4

2) 6 rounds for time:

6 C2B
12 Thrusters
18 Down ups

1a) Establish a heavy 3 power snatch

1b) 3×3 @ 90% of 1a

2) For time (12 min cap)

60 double unders
10 power snatch
50 double unders
8 power snatch
40 double unders
6 power snatch
30 double unders
4 power snatch
20 double unders
2 power snatch
10 double unders
1 Power Snatch

1) Handstand walk practice progressions e.g. HS walk/shoulder taps/wall walk

EMOM 10 of progression practiced

2) AMRAP 15

15 Over bar burpees
10 front rack lunges
5 muscle ups/C2B/Pull-ups

1) 5 Rounds Each

Every 90 Secs complete:

10 Thrusters (50/35kg)

Remaining time max KB Swings

You work 90 secs whilst you partner rests

2) 2 Rounds

100 Double Unders
80 Calories
60 Sit-Ups
40 Hang Power Snatches (50/35kg)
20 Pull Ups

EMOM 40 Minutes

1. 10 Hang Power cleans
2. 10-15 TTB
3. Max Burpee box jumps
4. Rest

1) 8×2 deadlift

2) For time:

60 double unders
30 box jumps
30 STOH
30 v ups
30 front rack lunges
30 Front Squats
60 double unders

1) OH Squat 7×3

2) For time:

50 wall ball check in
3 rounds:
20 Burpees
20 DB GTOH
50 wall ball check out

1) Strict press 5×5

15 hollow rocks in between sets

2) 75 Hang squat cleans for time

*Each time you put the bar down run 200m

1) Snatch Barbell Cycling Technique

2) EMOM 32

8-10 power snatch
10-15 over bar burpees
200m run
Rest