5 x 5 bench press rest then AMRAP in 15 min: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 150m run READ MORE

amrap in 20 min of: 20 front squats 135/95 15 bar over burpees 10 front rack static lunges 135/95 5 rope climbs READ MORE

10 min, work up to a moderate /heavy clean and jerk rest then amrap in 10 min of: 5 shoulder to overhead 115/85 10 toes to bar 15 box jumps READ MORE

complete for time: 50 pull ups 50 thrusters 75/55 50 cal assault bike READ MORE

5 x 5 press (across) rest then amrap in 10 min of: 20 alternating DB power snatches 50/35 30 double unders READ MORE

10 min work up to a heavy squat clean rest then 5 rounds for time: 200m run 9 deadlifts 205/135 7 strict pull ups 5 strict handstand push ups READ MORE

6 rounds of the following 1 min row for calories 1 min hang power cleans 135/95 1 min assault bike for calories 2 min rest score is total reps after 6 rounds READ MORE

7-5-3-2-1 Front squats Rest then Amrap in 15 min of: 800m run 50 wall balls 50 sit ups READ MORE

Teams of 2 or three: AMRAP in 25min: 70 Calorie Row, 70 Burpees, 70 Power Snatches (55/35) 60 Calorie Row, 60 Burpees, 60 Power Snatches (75/55) 50 Calorie Row, 50 Burpees, 50 Power Snatches (95/65) 40 Calorie Row, 40 Burpees, 40 Power Snatches (115/80) 30 Calorie Row, 30... READ MORE

5 x 5 back squat rest then complete for time: 50-40-30-20 of kettle swings sit ups READ MORE