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Build to a heavy Power clean + Push jerk Death by clean & Jerk 60/40kg Minute 1 – 1 C&J Minute 2 – 2 C&J Minute 3 – 3 C&J keep adding a rep each round until you [...]

In teams of 3 In 10 minutes 100 calorie bike Max toes to bar 5 minutes rest In 10 minutes 100 calorie row Max goblet squats 32/20kg (One Athlete working at a time)

Deadlift 10-8-6-4-2 3 minute AMRAP 75 Double under buy in 15 Deadlifts 80/55kg 15 Bar facing burpees Rest 3 minutes 3 minute AMRAP 75 Double under buy in 10 Deadlifts 100/65kg 10 Bar facing [...]

A1) Handstand push ups 5×5 A2) Strict toe to bar 5×5 20 minute AMRAP In teams of 2 20 Kettle-bell 24/16kg 20 Wall balls 9/6kg 200m Run One Athlete working at a time, alternate between [...]

A1) Pause front squats 5×3 (3 second pause) A2) Strict Chin ups 5×5-10 EMOM x 12 Odd 3 Power cleans + 3 Front squats + Jerks 60/40kg Even 15 Box Jumps 24/20”  

5 Rounds Minute 1- 50 double unders Minute 2 – 15/12 calorie row Minute 3 – 15 sit ups Minute 4 – 12/10 cal bike Minute 5 – Rest Don’t take more then 45 seconds at any [...]

Kalsu 100 Thrusters 60/40kg EMOM 5 burpees 20 minute time cap Start with 5 burpees    

In teams of 2 – Whitten 5 rounds: 22 Kettlebell swings 32/20kg | 22 Box Jumps 24/20” | 400m run | 22 Burpees | 22 Wall balls 9/6kg Partners alternate through movements with only one person [...]

Back Squats 5×5 15 minute EMOM Minute 1 – 1-2 Rope climbs Minute 2 – 60 second Handstand hold Minute 3 – 50 Double unders