TIMETABLE

25 Shuttle Runs 50 Pistols 25 HSPU 25 TTB 100 Sit Ups 50 Push Ups 100 Wallballs 25 Shuttle Runs

18min EMOM Min 1: 3 Wallwalks Min 2: 3 Front Squat + 3 Push Jerk + 3 Thrusters Min 3: 30 CrossOvers

3 Rounds 16-12-8 Burpee DB Snatch Box Over rest 90s

6 rounds of work 2mins on, 1min rest 12 Deadlifts 9 Power Cleans 6 Hang Power Cleans Max Calorie Row/Ski remaining time

24min AMRAP 1000m Bike 50ft DB Lunges 12 Pull Ups (6 BMU)

4 Rounds 0-90s: 100 Double Unders 90s-3mins: 3 Sets of T2B 3mins-430mins: 1 Mqx Set of HSPU

10x Rounds, rest while your partner works 250/200m Row/Ski 12/10/8/6/4/2 Back Rack Lunges Build in weight each set 12/10/8/6/4/2 Back...

20 Rounds: 5 Chest to Bar Pull Ups 3 Power Cleans 1 Shoulder to Overhead Rx: 100/70kg

In a 3-minute window complete: 8 Squat Snatch 16 Burpees Max Wallballs, in the remaining time Keep moving until you complete 150...

60 Calorie Bike 40 DB Clean and Jerk 20 Muscle Ups 40 DB Clean and Jerk 60 Calorie Bike rest 2 minutes 10 Muscle-ups

25min EMOM Minute 1: DB Snatch x 15 reps (22/15kg) Minute 2: Thruster x 10 Reps (40/25kg) Minute 3: Reverse HSPU x 5 reps (2 wall...

Perform 4 x 5minute rounds , with a 1minute rest after each round 8 Pull Ups (Chest to Bars) 10 DB Bench Press (2 x 30/20kg) 36 Double...

10 Rounds of work 60 Seconds moderate Bike (14-21 calories) 15 seconds rest 30 Seconds fast Ski/Row (7-14 calorie Goal)(Alternate each...

Death by Deadlift and Burpees rest 2 minutes Reverse Death by Deadlift and Burpees RX: 100/70kg Death by is a format of: 1 deadlift, 1...

20min AMRAP 50 Wallballs (25 Rep Option) 10 Hang Power Cleans 70/50kg 7 Burpee Pull Ups (7 Muscle Ups)

5 Rounds: 15/11 Cal Echo Bike 11 Burpee Bar Touch 3 Front Squats (100/70kg)

7min AMRAP 14 Shuttle Runs 7 Pull Ups (4 Bar Muscle Ups) rest 7min AMRAP 14 Shuttle Runs 7 Ring Dips rest 7min AMRAP 14 Shuttle...

30min EMOM Minute 1: 20 Box Jumps (step down) Minute 2: 15 Wallballs Minute 3: 10 Power Snatch (45/30kg)

4 Rounds 0-2mins: Max Cal Row (goal is 30/20 Cals) 2-4mins: 20 DB bench press (2 x 22/15kg DBs) 4 Rounds: 0-2mins: Max Cal Ski (goal is...

As a team of 2 0-8minutes 5 Rounds (each) 40 Double Unders 10/8 Calorie Bike 8-18minutes: 100 Clean and Jerks split in 5 unbroken reps...