In teams of 2 AMRAP 40 60/40 cal AB 40 box jump-overs @ 24/20” 40 power cleans @ 70/47.5kg 40 toes to bar 40 push jerk 40 box jump-overs 60/40 cal AB 50 box jump-overs 50 power cleans @ 60/42.5kg 50 toes to bar 50 push jerk 50 box jump-overs 60/40 cal AB 60 box jump-overs 60 power cleans @ 52.5/35kg 60 toes to bar 60 push jerk 60 box jump-overs In remaining time row for max cal *Split the work however you like. One person works whilst one person rests.

CrossFit Front Squat Clusters 4 sets of 2.2.2 Rest 15 seconds between clusters Rest 2 minutes between sets For time 21 15 9 Calorie row Wall balls @ 9/6kg Directly into 18 12 6 Pull ups *200m run between sets Directly into 12 9 6 Calorie row Burpees over the rower ------------------------ Olympic Lifting Build to a tough set of 5 Sots press / press from receive in 12 minutes Build to a heavy set of the complex in 12 minutes: 3 snatch high pull + 1 muscle snatch Build to a he

CrossFit Every 90 seconds for 6 sets 1 halting snatch deadlift + 1 snatch pull + 1 snatch *pause snatch deadlift below knee and above knee EMOM 6 1 power snatch + 1 hang snatch + 1 overhead squat 5 rounds AMRAP 3 3 deadlifts @ 100/70kg 6 push ups 9 jumping air squats Rest 1 minute between rounds ------------------------ Conditioning AMRAP 30 60 seconds max cal AB Rest 30 seconds 60 seconds max dumbbell snatch @ 22.5/15kg Rest 30 seconds 60 seconds max cal row Rest 30 seconds

Strict Press 4 sets of 6 reps Rest 2 minutes between sets Every 90 seconds for 4 sets Back-racked deficit reverse lunges 6 reps per leg *use 2” deficit AMRAP 20 10/8 cal AB or 12/10 cal row 12 box jumps @ 24/20” Max effort shoulder to overhead @ 52.5/35kg 150m run *Score is total shoulder to overhead *once bar is dropped below shoulder height or you no=rep move on to the run

CrossFit Every 90 seconds for 8 sets 1 deadlift + 1 squat clean + 1 hang squat clean + 3 jerks *start at 60% of your weakest movement and build to a heavy complex Handstand push up work EMOM 8 3 handstand push ups *work up to a 3RM deficit **or work on individual scales for kipping HSPU Or 4 sets 60 second handstand hold Rest 60 seconds Or 4 sets 60 seconds max effort top-to-top dumbbell press Rest 60 seconds AMRAP 12 On an ascending ladder 1 2 3 4 5 etc Squat snatch @ 353/25

Back Squat 5 sets of 2 reps @ 30X1 tempo Rest 2 minutes between sets Weighted pull ups 3 sets of 3.3.3 Rest 15 seconds between clusters Rest 90 seconds between sets 3 rounds AMRAP 5 600/500m row In remaining time AMRAP 10 thrusters @ 35/25kg 10 burpees over the bar Rest 2 minutes between sets

In teams of 2 On a 40:00 running clock AMRAP 15 – I-Go-You-Go 30 double unders 15 wall balls @ 9/6kg *partner must hold 20/15kg plate locked out overhead When the clock hits 15:00 For time 2,000m row In remaining time, AMRAP – I-Go-You-Go 10/7cal AB or 150/100m row 5 hang power clean @ 52.5/35kg 5 shoulder to overhead 3 burpees over the bar *during the AMRAPs, one person completes one full round whilst partner rests, then switch. **row may be split however you like, one perso

CrossFit Rear foot elevated Romanian deadlift 4 sets of 8 reps per leg Rest 2 minutes between sets EMOM 10 Odd: 15 wall balls @ 9/6kg Even: 15 kettlebell swings @ 24/16kg *if you have done this before aim for 16 reps each set On a 6:00 clock 3 minute row for max cal In remaining time AMRAP 10 dumbbell snatch @ 22.5/15kg 20 air squats Rest 60 seconds On a 4:00 clock 2 minute row for max cal In remaining time AMRAP 8 dumbbell snatch 16 air squats Rest 60 seconds On a 2:00 clock

CrossFit Front Squat Clusters 4 sets of 3.3.3 reps Rest 20 seconds between clusters Rest 2 minutes between sets Banded dumbbell reverse lunge 3 sets of 8 reps per leg Rest 60 seconds between sets For time 400m run 15 thrusters @ 42.5/30kg 400m run 15 overhead squats 400m run 15 front squats 400m run 15 back squats ------------------------ Conditioning AMRAP 7 30/25 cal AB or 40/32 cal row In remaining time AMRAP 10 thrusters @ 42.5/30kg 8 bar-facing burpees over the ba

Pressing complex Every 2 minutes for 5 sets 1 push press + 1 push jerk + 1 split jerk *from the rack Single arm tempo dumbbell push press @ 31X1 3 sets of 8 reps/arm Rest 60 seconds between sets AMRAP 22 8/6 cal AB Max effort until complete 50 dumbbell snatch @ 22.5/15kg 25 pull ups 50 dumbbell hang squat clean 25 toes to bar 50 dumbbell shoulder to overhead 25 box jump-overs @ 24/20” *partnered – partners switch at the top of each minute *each minute has a 8/6 cal AB buy in