Men/Women 5 Rounds: 500m Row Rest 30 10 Box Jumps 30/24 10 Ski Jumps 10 Toes to Bar Rest 1 minute

4 Rounds: 25 Calorie Row 200m Run 30 Sec Rest 5 Squat Cleans 135/75 4 Push Press 3 Thrusters Rest 1 minute

Men/Women Skill: 5×3 Clean and Jerk at 70% 1RM C&J HIT: 4 Rounds: 15 KB Cleans 70/35 10 DB Lunges 15% 5 HSPU Rest 1 minute

Men/Women 27min CAP 10 Rounds: 3 Muscle-Ups/Burpee Pull-Ups 3 DB Thrusters 25% 3 Sit-to-Stand 50/25 3 Toes to Bar 3 Burpee Box Jumps 30/24 10 Wall Balls 20/14

Men/Women 4 X 5minute rounds, rest 1 minute 10 Squat Clean Thrusters 135/75 15 Slams 50/25 20 Toes to Bar 25 Burpees Max Box Jumps 30″/24″

Men/Women 3 Rounds: 1,00m Row 30 Ring Push-Ups/Ring Rows/Mtn Climbers 40 Sit-Ups/Russian Twists/V-Ups

Men/Women 4 of 6 week Cycle 5 X Pause at 2 Full Snatches @ 70% every week add 2.5kg if made 4 out of 5 5 X Clean Deadlift with Pull (keep close to body), Clean from 2 @ 75% every week add 2.5kg if made 4 out of 5 […]

Men/Women Strength: 10 sets of Strict Pull-ups, try to accomplish the same amount of reps each set, rest 1 minute Adv: 7-10 Int: 3-6 Beginner:Band-2 HIT: 3 Rounds 1 minute of the each with the DB of 20% Push Press Bent over Row Squat Snatch (with 1) Reverse sit-up with […]

Men/Women Every 4 minutes 30 seconds of jumping jacks Then complete: 100 Double Unders (300 Singles) 80 Wall Balls 20/14 60 Hand Release Push-Ups 40 Sit-to-Stand (weight? up to you) 20 Deadlifts 315/185

Men/Women 10X150m Sprint rest 30 seconds Rest 3 Rounds: 20 Weighted Toe Touches 10 Weighted V-Ups 20/14 20 Weighted Sit-Ups Rest 1 minute Then: 2k Row