For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16”...

8 minute AMRAP 5 bench press 50/35 KGS 10 disk sit-ups 15 disk squats REST three minutes 7 min AMRAP 25 double unders / 40 skips 15...

Burgener Warm-up Hang Power Snatch 5 x 3 reps Power Snatch 5 x 3 reps Heaving Snatch Balance 5 x 3 reps Squat Snatch 5 x 3 reps

8min AMRAP 2 Push Press (50/30) 2 Front Squats 30 Double Unders / 60 Single Skips *+2 reps each round ———— 2 mins rest ———— 8min EMOM Min...

125 m / 100 m row 4 deadlift 80-100 / 55-70 kgs 8 KBS 24/16 KGS 12 BOX JUMPS 24” / 20” 12 SB Over Shoulder

Start at 50% and build to starting weight then Deadlift OT2M 10, 8, 6, 4, 2 reps. With a 15 minute clock “Split the 50 reps as you like”...

3 min work - 1 min Rest 400 m / 360 m Row + Max effort Pull ups 400 m / 360 m Row + Max effort Clean and Press 60/40 kg 400 m / 360 m Row...

Move : Three rounds 1 min row 1 min skip 1 min star jumps 1 min recovery AMRAP 20 20 Wall Balls (9/6kg) 20 Dumbbell Deadlifts (22.5/15kg)...

25 min AMRAP 25 KB SDHP 24/16 kg 25 Push ups 25 Box Steps 24/20/16" 25 BB Shoulder Press 25/15 kg

Complex Build - Strength EVERY TWO MINUTES FOR SIX ROUNDS 3 deadlift, 2 hang power clean, 1 push press/jerk THEN AT 70% OF YOUR LAST LIFT...

Part A - Every 1:30 x 5 Round 1: 5 power cleans + 1 front squat Round 2: 4 power cleans + 2 front squats Round 3: 3 power cleans + 3...

30 Min AMRAP 30 Alt DB Power Snatch 22.5/15kg 30 DB Step Ups 20” 22.5/15kg 25/20 Calorie Row 20 Pull-Ups 1-minute rest ALTERNATIVE: 30...

Warm up Row 2000m Fast/Slow 100's WOD 20 x 40 secs Row /20 secs Rest Row As Hard As Possible

4 ROUNDS FOR TIME 250/225 M ROW 12 HANG POWER CLEAN 45/30KGS 250/225 M ROW 12 PUSH PRESS 45/30 KGS STRAIGHT INTO after your four rounds...

10 min AMRAP 05 strict T2B 10 Long Arm Stiff Leg sit ups 10 Stiff leg Deadlift 42.5/30 kg 5 min Rest 10 min AMRAP 05 BB Power Snatch...

POWER CLEAN BUILD WARM UP TO A STARTING WEIGHT, 10,8,6,4,2 reps : THEN 5 REPS ON THE SECOND MINUTE FOR FIVE ROUNDS INCREASE LOADING EVERY...

24 min AMRAP 250/225 Row 12 Push press 50/35 24 Box Step 20"/16" 12 KB SDHP 24-28/16-20

26min AMRAP 12 slam ball squats 3 burpee box jumps 6 T2B 30 double unders 18 slam ball squats 6 burpee box jumps 9 T2B 35 double unders...

Team WOD Turn about each exercise style 10 Rounds 10 Power Clean 50/35 10 DB Bench 22.5 /15 10 Pull ups

For time: Jordan 30 minute time cap. If completed within the 30 minutes, row for max cals up to the 30. 100 Kettlebell Swings (24/16...