ON THE SIX : TIMES FIVE ROUNDS 60 SECOND PLANK HOLD* 40 MOUNTAIN CLIMBERS 20 SLAM BALL CLEAN AND PRESS** 30/25 CALORIES ROW *ALTERNATIVE...

5 Rounds For Time 10 BB Snatches 35-42.5 /20-30 kg 12 Pull ups 15 BB Thrusters 35-42.5 /20-30 kg 150 M Row

3 ROUNDS : STARTING EVERY 6.5 MINUTES 40 WALLBALLS 9/6 KGS 40 KBS 24/16 KGS 40 DB PRESS (ALTERNATING) 22.5/15 KGS REST FIVE MINUTES 3...

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

Sunday Funday BOX 1 rows 275/235 m “STOP” & “SWAP” BOX 2 rows 275/235 m Everybody else does : 1. Shoulder Press 2. Sit-ups 3. Push Press...

4:00 ON / 1:30 OFF X 6 25 / 21 Cal Row 12 DB Push Press (22.5/15) 4 BMU or 8 C2B or 12 Pull ups *Max Burpee Box Jump Overs in remaining time

8 minute AMRAP of Wallballs @ 9/6 kgs Every time you stop or drop the ball : 10 hang cleans @ 50/35 kgs Rest 2 mins Row or run 1 mile...

10 - 20 - 3 0 - 20 - 10  reps of each for time Cal Row Sit ups Deadlift 60 - 80/45 - 65 kg Push ups KBS 24/16 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...

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...