In teams of 2 AMRAP 42 Ground to overhead @ 35/25kg *every 7 minutes, including 00:00 complete: Odd rounds: 45/30 cal row 20 toes to bar 30 bar-facing burpees over the bar Even rounds: 45/30 cal AB 4 rope climbs @ 15’ 30 box jump-overs @ 24/20” Increase the barbell load every 40 reps: 1-40: 35/25kg 41-80: 42.5/30kg 81-120: 52.5/35kg 121-160: 60/42.5kg 161-200: 70/47.5kg 200+: 80/52.5kg Split the work however you like. One person works whilst one person rests.

In teams of 2 AMRAP 42 Ground to overhead @ 35/25kg *every 7 minutes, including 00:00 complete: Odd rounds: 45/30 cal row 20 toes to bar 30 bar-facing burpees over the bar Even rounds: 45/30 cal AB 4 rope climbs @ 15’ 30 box jump-overs @ 24/20” Increase the barbell load every 40 reps: 1-40: 35/25kg 41-80: 42.5/30kg 81-120: 52.5/35kg 121-160: 60/42.5kg 161-200: 70/47.5kg 200+: 80/52.5kg Split the work however you like. One person works whilst one person rests.

In 14 minutes build to a heavy set of the complex: 6 deadlifts + 4 hang power cleans + 2 split jerk *between each complex perform 3 tall box jumps Every 2 minutes for 7 sets 8 burpees over the bar 3 clean & jerk @ 60/42.5kg 10/7 cal AB *sprint each round!

In 14 minutes build to a heavy set of the complex: 6 deadlifts + 4 hang power cleans + 2 split jerk *between each complex perform 3 tall box jumps Every 2 minutes for 7 sets 8 burpees over the bar 3 clean & jerk @ 60/42.5kg 10/7 cal AB *sprint each round!

CrossFit EMOM 5 30 seconds max front squats @ 50% 1RM No rest EMOM 5 30 seconds max front-racked reverse deficit lunges No rest EMOM 5 30 seconds max back-racked forward lunges In teams of 2 AMRAP 25 60/40 cal ski 18 box jump-overs @ 24/20” 16 front squats @ 60/42.5kg 14 push jerk 4 rope climbs @ 15’ Split the work however you like. One person works whilst one person rests. ------------------------ Olympic Lifting Every 2 minutes for 7 sets 1.1 pausing snatch grip deadlift *s

Every 75 seconds for 5 sets 3 snatch high pull @ 90-100% 1RM EMOM 9 1-3: 2-3 high-hang snatch 4-6: 2-3 hang snatch 7-9: 2-3 snatch AMRAP 18 15/12 cal row 10 toes to bar 2 hang snatch @ 55% 1RM *every 2 rounds add 5% to the bar

CrossFit Every 90 seconds for 4 sets 3 tall jerks *keep weight light and work on fast explosive reps EMOM 5 1 push jerk + 1 split jerk 3 sets C1. Single arm dumbbell row 8 reps per arm No rest C2. Seated dumbbell bicep curls 10 reps per arm Rest 1 minute between sets AMRAP 12 50 push press @ 42.5/30kg 75 kettlebell swings @ 24/16kg 50 wall balls @ 9/6kg ------------------------ Conditioning In teams of 3 AMRAP 15 Row for max cal *partners must rotate every minute Partner A: R

Back Squat 6 sets of 10 reps @ 60% of 1RM Rest exactly 75 seconds between sets *use same weight for all sets, do not build and do not exceed percentages EMOM 8 Odd: 1-3 rope climbs @ 15’ Even: 30 second supinated grip isometric chin-over-bar hold On a 14:00 running clock 00:00-06:00 AMRAP 6 12 burpees over the rower 1000m row In remaining time max devil’s press @ 22.5/15kg 06:00-14:00 AMRAP 8 12 burpees over the rower 1000m row In remaining time max devil’s press Score is tot

In teams of 2 Every 7 minutes for 6 total sets 30/24 cal AB 30/24 cal row 20 synchro burpees over the bar AMRAP hang power snatch until the clock hits 6:30 Apart from the burpees, split the work however you like. One person works whilst one person rests. Athletes choose hang power snatch loading. Score is total output (reps x weight)

3 sets A1. Deadlift 15 reps @ 50-60% 1RM Rest 30 seconds A2. Sled push 25’ @ heavy *aim for about 30 seconds continuous grind Rest 30 seconds A3. ‘A’ squats 20 reps @ AFAP Rest 2 minutes between sets AMRAP 15 10 bench press @ 52.5/30kg 2 rope climbs @ 15’ 10 sumo deadlift high pull @ 42.5/30kg 16/12 cal AB/ski