A. Choose one of the following formats:
1. EMOM x 10
2. 5 x max reps
3. 30/100 reps for time
*Your choice of gymnastics pull.

B. Double-under ladder – 10 min.
*Ascend by 2, 5, 10 etc.
*Only unbroken rounds count.

Six rounds of:
8 KB Push Press (each arm)
16 Goblet Squat
24 KB Swings
*Rounds must be unbroken.
*Choose your own load.
*Rest as necessary between rounds.

Optional Finisher:
3 x 400m
1:1 work/rest.

A. Deadlift – heavy triple.

B. Three rounds for time of:
30 Jump & Touch 30cm
30 Toes to KB

AMRAP in 20 min:
1 round of Cindy
1 Clean & Jerk 60/40kg
*Increment the C & J by 1 rep per round.

*Please don’t forget Yoga at 8:00am

10 rounds for time of:
10 Front Squat 70/45kg
Run 100m
10 Burpees (over the bar)
Run 100m
*Reduce the reps of the FS and Burpee by 1 each round 10-9-8-7-6 etc.

A. Snatch Pull

B. Snatch Pull + Power Snatch

C. Snatch Pull + Power Snatch + Full Snatch

Five x 90 sec. rounds:
10 x 10m Shuttle Run
15 Box Jump Overs 24/20″
Max reps Toes to Bar
*90 sec. rest between rounds.
*30 sec. plank during rest.

EMOM x 20:
Min 1: 3-5 Front Squat (from the ground)
Min 2: Dips (your choice of reps)

3 rounds for reps:
1 min: Shouder to Overhead 40/30kg
1 min: 20 sec. Flexed Arm Hang
1 min: Hang Power Clean 40/30kg
1 min: 20 sec. Flexed Arm Hang
1 min: Deadlift 40/30kg
1 min: 20 sec. Flexed Arm Hang

A. Overhead Squat 5-5-5-5-5

B. 21-15-9 reps for time of:
Wall Ball 9/6kg
Double-unders (x3)