6 x 3 box jumps (jumps start from a squat position…try to move up in height) rest then amrap in 12 min 30 cal row 30 sit ups 30 goblet squats READ MORE

5 x 3 overhead squat rest then amrap in 9 min 7 power cleans 95/65 7 hang power cleans 7 overhead squats READ MORE

amrap in 25 min with 50 burpee buy in 200m run 30 toes to bar 150m kb farmers walk 24k’s/16k’s READ MORE

emom for 15 min 2 squat cleans rest then amrap in 8 min 20 wallballs 10 deadliifts 155/105 READ MORE

4 rounds for max reps 1 min cal bike 1 min power cleans 115/85 1 min cal ski 1 min burpees 1 min toes to bar 1 min rest READ MORE

3 x 8 seated db press 3 x 8 db row (8 right, 8 left) 3 x 10 ghd hip extension rest then amrap in 8 min 15 back racked jumping squats 45/35 30 box step ups READ MORE

amrap in 15 min 50 sit ups 40 one arm* db waiters lunge 50/35 30 one arm* db hang clean and jerks 50/35 20 cal bike **YOU CAN SWITCH ARMS AS YOU SEE FIT OR JUST GO FOR THE HELLBOY LOOK** READ MORE

5 x 5 strict pull ups rest then amrap in 15 min of 20 KB sumo deadlift high pulls 5 rounds of Cindy* *1 round of Cindy is 5 pull ups 10 push ups 15 air squats READ MORE

amrap in 20 min 50 double unders 30 burpees 50 double unders 30 wall balls 50 double unders 30 front squat 95/65 READ MORE

8 x 2 high hang squat snatch rest then amrap in 15 min 150m run 25 kettle swings 15 pull ups READ MORE