Workout 
Buy in 100 cals divided 
INTO:
10 Rope Climb
100 T2B
80 overhead barbel lunges 
60 Hang Clean & Jerks
800m run together 
60 Thrusters
80 overhead barbell Lunge
100 T2B
10 rope climbs 

50/35kg

​Warm up
AMRAP 8 min: 
10 box step ups
10 clean and jerks empty bar
10 push ups 
10 snatches 


S&S
Emom 
16 min 
1 8 devil presses
2 15/12 cals
3 10 snatches 40/25 
4 8 handstand push ups


WOD
30 Box Jumps 
15 Clean and Jerks 
30 Box Jumps 
15 Clean and Jerks 
30 Box Jumps 
15 Clean and Jerks 
20 goblet squats
10 Clean and Jerks 
30 goblet squats
10 Clean and Jerks 
30 goblet squats 
10 Clean and Jerks 
Weight 60/40


Time cap: 20 minutes

​Warmup 
3 rounds 
10 deadlifts
5 power cleans + 5 hang power cleans
10 strict presses
10 box step ups


S&S
Tabata
Deadlifts 60/40
Rest 1 min 
Tabata 
Hang power cleans 60/40
Rest 1 min
Tabata
​shoulder to overhead 60/40


WOD 
4 rounds 
3 Wall walks
12 Dumbell/kb snatch
15 burpee box jumps

​Warmup
15/12 cals 
2 rounds 
10 deadlifts 
30 sec samson lunge per side 
5 strict pull ups 
5 Push up into downward dog


WOD
​35 min cap - Teams of 2
You go I go style - 14 rounds (adv do 16 rounds)
15/12 cals 
7 ground to overhead (snatch or clean and jerk) 
4 bar muscle ups (burpee pull ups)
(70/45)(60/40)

​Warm up
20 shuttles 
3 rounds
5 back squats 5 front squats 
5 overhead squats 
20 sec door stretch 
20 sec calf stretch


S&S
EMOM 15 
1: 3 front squats 70-75% of 1Rm 
2: 20 jumping squats
3: 3 back squats (same weight as front squat)


WOD
20 min cap - Empty bar workout (adv do 30kg/20kg)
25 back squats 
25 front squats
25 OH squats
400m run
25 strict press
25 push press
25 push jerks
400m  run
50 hang squat cleans
400m run
50 hang power snatch
400m run

Warmup
EMOM 8:
1 10 high knees into 10 hamstring walks
2 10 shuttles 7,5m 
3 30 single skips
4 10 lunge twist to same side

S&S
​Running conditioning (22min Time cap)
1200 run
1:30 min rest 

5 sets 
400m run
Rest 30 sec between

WOD
10 min AMRAP
2 , 4 , 6 ….
Hang snatches 50/35
T2B
*10 double unders between sets

Workout
Teams of 2
400 Double Unders
200 Wall Balls 
150 Toes to Bar
100 Handstand Push-Ups
50 Bar Muscle-Ups

alternate every 60 seconds

​Warmup
2 rounds
10 scap pull ups
5 hang power cleans + 5 jerks
5 snatches + 5 overhead squats 
30 double unders or 30 singles 


S&S
12 min emom
1 12 pull ups
2 10 kb swings
3 12/9 cal bike
4 10 db thrusters


Workout
From 0:00 to 10:00 - FOR TIME COMPLETE:
Run 200m
15 HANG POWER CLEAN & JERKS
90 DOUBLE UNDERS
15 HANG POWER CLEAN & JERKS
Run 200m
REST remainder of 10 minutes

AT 10:00 TO 20:00 - FOR TIME COMPLETE:
Run 20OM
15 OVERHEAD SQUATS
90 DOUBLE UNDERS
15 OVERHEAD SQUATS
Run 200M

WEIGHT 40kg/25kg

​Warmup 
2 rounds
10 push up stance shoulder taps
10 empty bar strict presses
10 wall ball thrusters
10 box step ups


S&S
Bar muscle up and Ring muscle up skill work

*if advanced do:
3 sets x max unbroken reps
Rest 2 min between rounds on your own time


Workout
50 40 30 20 10
Wall balls
30 25 20 15 10 
Box jumps

​Warm up
3 rounds
10 box step ups
10 empty bar thrusters
10 hip opener lunges
5 scap pull ups + 5 normal pull ups 


Workout
Teams of 2
AMRAP 35 
Buy in:
1000m row (while one partner rows the other deadhangs) 

Into time remaining:
20 box step ups with bar(40/25)
30 C2B
20 box step ups
30 burpees
20 box step ups 
30 thrusters