AMRAP in 20minutes:
3 Dumbbell Ground to Overhead 2×22.5/15kg
6 Toes to bar
9 Box Jumps 24/20″

A. Back Squat 5 x 5

B. Five rounds for time:
Row 200m
Run 200m
Rest 1 minute

A. In 10 minutes:
1 Clean
50 Double-unders
1 Clean
45 Double-unders
1 Clean
40 Double-unders
…
Continue with format until,
1 Clean
5 Double-unders

*Work towards a max Clean. You can not go back in weight.
*Max 2 attempts on each round. Any style of Clean (Power or Squat)
*All work needs to be completed in 10 minutes for RXD,

B. 7minute AMRAP:
Burpee jump and touch 6″

Five rounds for time:
10 Thrusters 50/35kg
10 Strict Pull-ups

*Advanced option. 60/40kg, Strict Chest to bar.

Three balls of death:
10-9-8-7-6-5-4-3-2-1 reps for time:
Slam Ball Wall Ball (each rep is dropped)
Ball Slams
Deadball/Sandbag over the shoulder

*Choose 3 incrementing weights 9-20-35kg, 12-35-45kg.
Weight guidance will be provided.

A. EMOM x 4 minutes:
1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (Light load)
Rest 1 minute
EMOM x 4 minutes:
1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (Medium load)
Rest 1 minute
EMOM x 4 minutes:
1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (Heavy load)
Rest 1 minute

B. Back Squat 5 x 5

Six cycles:
In 2 minutes:
10 Bench Press *
Max calories Row
* Rest as necessary between cycles.
* Choose a challenge, but ideally unbroken effort on bench press.

Photo: After recovering from injury it is awesome to see Andy getting his grove back 😀

Seven rounds for time:
5 Bar Muscle-ups
Run 180m
12 Goblet Squats 32/24kg Kettlebell
Run 180m

Photo: Luke B making easy work of 100kg Hang Clean.

Hang Power Cleans:
EMOM x 5: (light to moderate load across)
Min 1. 2 reps
Min 2. 4 reps
Min 3. 6 reps
Min 4. 8 reps
Min 5. 10 reps

Rest 2 min.

EMOM x 5: (moderate loading across)
Min 1. 2 reps
Min 2. 4 reps
Min 3. 6 reps
Min 4. 8 reps
Min 5. 10 reps

Rest 2 min.

EMOM x 5: (heavy loading across)
Min 1. 1 reps
Min 2. 2 reps
Min 3. 3 reps
Min 4. 4 reps
Min 5. 5 reps

Photo: Cam hitting a 47.5kg Dumbbell Squat Snatch + OHS and it looked easy = Beast mode.

A. Build to a heavy Dumbbell Squat Snatch + Overhead Squat or Power Snatch + 2 Overhead Squat.

B. Open 22.1
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches 22/15kg
15 Box Jump overs 24/20″

Photo: Evie & Carol. Partner workouts are always more fun.