TIMETABLE

20min AMRAP 2 Pull Ups 4 Push Ups 8 DB Snatch RX = 22/15kg Gymnastic Options . Pull Ups: Strict, Chest to bar, Bar Muscle Ups . Push Ups:...

3mins on, 1min off 60s Max Cal Ski (24/16 cal goal) 15 Burpees Max Double Unders remaining time keep going until 500 Double Unders are...

8 Rounds 0-1min: 6 Front Squat 6 Back Squat 1-2min: 18/24 Cal Standing Bike 2-3min: 6 Front Rack Lunges 6 Back Rack Lunges Feel =...

3 Sets: Rest 90s between sets 1 set = 9min EMOM Min 1: 30s max TTB Into 30s max Push Ups Min 2: 4 Double DB Clean and jerk + 8 Single Arm...

6min AMRAP 6 Snatch 12 WallBalls rest 90s 7min AMRAP 7 Snatch 14 WallBalls rest 90s 8min AMRAP 8 Snatch 16 WallBalls RX = 50/35 Feel =...

In a teams of 2 complete: 7min AMRAP Buy in: 100 Burpees AMRAP in remaining time DB Hang Cleans (2 x DBs) - rest 60s- 7min AMRAP Buy in:...

4 Sets 0-3mins: 42/32/20 Calories 3-6mins: 21 WallBalls 15 Back Squats 9 OH Squats RX = 60/40kg

30 Hang Power Cleans 40/30 40 Deadlifts 40/30 50 Burpees (30 rep option) 20 Hang Power Cleans 50/35 30 Deadlifts 50/35 40 Burpees (20 rep...

100-80-60-40-20 Double Unders 50-40-30-20-10 DB Front Rack Lunges 50-40-30-20-10 Anchored Sit Ups 18min Time cap RX = 2 x 22kg/15kg

5 sets 10 Cal Ski 10 Snatch 10 Sumo Deadlift High Pull 2 Wallwalk (10 Reverse HSPU) 10 Sumo Deadlift High Pull 10 Snatch 10 Cal Ski Start...

"Fran" 21-15-9 Thruster Pull Up After Party Build to a heavy 3rep Thruster During your rest perform 3 Strict, Weighted or banded pull up

Death By Toe to bar Min 1: 10 Toe to bar Min 2: 11 Toe to bar Min 3 12 Toe to bar Keep increasing reps each round until you can't...

3min Amrap 100 double unders 40 hang power cleans (sets of 10) 30 stoh (sets of 10) 20 clean and jerk (sets of 5) 10 Front Squats...

6 Sets: 0-2mins: 1k Bike 2-3mins: 6 Deadlift + Max HSPU/Push Up remaining time 3-4mins: Rest

42-30-18 WallBall 21-15-9 Pull Ups Rest 90s 18-30-42 WallBall 9-15-21 Pull Up 14min cap

Emom x 21 Min 1: Ski: 21/14/7 Cals Min 2: 14 Barbell Snatch Min 3: 7 DB Snatch (Heavy)

21-15-9-9-9 Deadlift BB Thruster 10min CAP RX = 40/30 on thruster 100/70 on deadlift Option 1 = 35/25 on thruster 80/50 on deadlift RX =...