4 x 4 back squat  rest then amrap in 10 min of: 15 chest to bar pull ups 25 cal row READ MORE

4 x 4 bench press (narrow grip) rest then Teams of 3 3 Rounds: 75 Front Squats 100 Hand release push ups For the Front Squats, Rx loading is the average body weight of the team. These are from the ground READ MORE

teams of two complete the following amrap in 20 min of: 2 rope climbs* 200 m run 10 clean and jerks 185/125 *rope climbs increase by 2 after each round READ MORE

3 x 3 snatch balance 3 x 3 overhead squat 3 x 3 high hang snatch rest then amrap in 10 min of: 30 double unders 15 power snatches 75/55 (14.1 repeat) READ MORE

10 min work on handstand walk / hand or headstand progressions rest then amrap in 14 min of: 20 kettle swings 20 sit ups 20 box step ups with 45/35lb bar in front rack 20 toes to bar   READ MORE

5  x 2 front squats (heavy) rest then complete for time 25 body weight bench press 25 strict pull ups 25 squat cleans 3/4 body weight 25 deadlifts 1 1/2 body weight READ MORE

4 x the following unbroken complex 4 presses + 3 push presses + 2 jerk or split jerks rest then amrap in 7 min with a buy-in of 30 wallball shots BURPEES READ MORE

7 x 2 snatch from the hang just above the knee rest then 4 rounds for time of: 7 squat cleans 155/105 14 kettlle swings 21 double unders   READ MORE

rotate between the following 3 stations  jerk or split jerk tall hang clean squat clean spend 12 min at each station work on these movements. You can go light or heavy. It not for time. READ MORE

2 x row 500 m for time rest long enough to recover between rows rest then 3 x 5 over head squats 3 x 5 unbroken sets of power snatches rest then 2 x row 500 m for time rest long enough to recover between rows READ MORE