5 x 5 bench press rest then amrap in 10 min of: 15 hang power snatches 75/55 30 box jumps* 20/24″ *you may step up READ MORE

10 min of any skill work rest then Teams of two clean and jerk ladder complete for time 20-16-12-8-4 of the clean and jerk weights go up as follows: men – 115-145-165-185-205 women 55-75-95-115-125 READ MORE

3 x 400 m runs rest approx 2 min between each rest then 15-10-5 deadlifts 275/185 strict handstand push ups READ MORE

Teams of 2 complete the following: 80 pull ups 80 synchronized front squats 75/55 60 pull ups 60 synchronized power cleans 75/55 40 pull ups 40 synchronized deadlifts 75/55 (complete pull up reps as you see fit, 17 min time cap) READ MORE

4 x the following complex 5 bent over rows + 3 high hang power cleans ( no drops, each power clean should land in the catch position, not standing straight up) rest then amrap in 10 min 25 Russian kettle swings 24/16 15 front rack kettle lunges (you may choose the hand that holds... READ MORE

complete for time 1000m row 30 HR push ups 40 sit ups down and back sled push 180/125 10 strict pull ups 20 kipping pull ups 40 sit ups down and back sled push 180/125 100 double unders READ MORE

4 x 3 split stance behind the head press rest then amrap in 12 min of 150 m run 10 ground to overhead 135/95 150 m run 10 ground to overhead 155/105 150 m run max reps of ground to overhead 165/ 115   READ MORE

10 min work on the high hang snatch rest then 3 rounds for time of: 800m run 10 wall walks 20 static lunge steps 95/65 READ MORE

5  x 6 unbroken cleans (work up in weight, these are touch and go, no reset in the bottom, ample rest between each set) rest then 4 x 5 strict pull ups rest then 2000 m row for time READ MORE

8 x 2 front squat (work up) rest then 10-9-8-7-6-5-4-3-2-1 for time of: thrusters 75/55 bar over burpees a slight burner….slightly lol READ MORE