mini handstand clinic with Coach Niki rest then 10 min for a 3 rep max for the push press rest then amrap in 12 min with a 1000m row buy in then 40 double unders 25 sit ups 4 strict handstand push ups   READ MORE

emom for 15 min 1 clean and jerks rest then 3 x 3 front squat rest then emom for 10 min 1 hang squat snatch   READ MORE

7 x 3 bent over row rest then complete for time 70 wall ball shots 30 toes to bar 40 wall ball shots 25 toes to bar READ MORE

1 giant set of front rack lunge steps 135/95 directly into … 400m farmers walk with 2 KB  24k/16 every time you have to put the kettle bells down reduce your reps by one for the lunge steps lunges steps are your score rest then amrap in 10 min of 100 sit ups 75 sumo... READ MORE

“Fran” 21-15- 9 of: thrusters 95/65 pullups rest then 1 x 20 back squat attempt to find a 1 x 20 rep max for back squat 4 x 2 back squat       READ MORE

10 x 2 press rest then 3 rounds for time of 400m run 9 cleans 185/ 120   READ MORE

6 x 2 high hang snatch (work up) 6 x 2 behind the head split jerk (moderate  weight from the ground) rest then 5 rounds for time 15 overhead squats 95/65 50 double unders ouch! READ MORE

12 min of skill or strength rest then amrap in 22 min of: 400m run 21 jumping air squats 15 burpees broad jump 4ft jump 9 strict pull ups READ MORE

emom for 12 min 3 deadlifts rest then amrap in 9 min of 10 clean and jerks 135/95 10 sit ups add 2 c&j  and 10 sit ups after each round READ MORE

Complete for time 2000m row 200 double unders 200 lunge steps READ MORE