A - SQUAT CLEAN DOUBLES EMOM min 1-3 @ 75% max squat clean min 4-6 increase min 7-9 increase min 10-12 increase each increase should be 2.5 - 5 kg B - FOR TIME 3-2-1 lap run 15-10-5 front squats 85 / 60kg 30-20-10 handstand push ups time cap - 15 mins

A - EMOM 8 MINS strict pull ups select a number that is tough but manageable for 8 rounds B - AMRAP 8 MINS 5 bar muscle ups 50 double unders 10 DBL DB hang clean + jerk 22.5 / 15 kg - rest 4 mins - AMRAP 8 MINS 10 chest to bar pull ups 50 double unders 10 DBL DB snatches - rest 4 mins - AMRAP 8 MINS 15 pull ups 50 double unders 10 DB thrusters

EMOM 40 MINS 15/12 calorie row 3-5 wall walks 15/12 calorie bike erg 2-4 worm clean + jerks 15/12 calorie ski erg 15-20 toes to bar 12/ 9 calorie echo bike 1-3 rope climbs

A - BACK SQUAT establish a 6 rep max 12 mins B - CONTINUE TO 20 REPS @ ABOVE WEIGHT (14 more reps) total time - 24 mins *after a 6 rep max effort at 12 mins, rest as needed and accumulate reps (sets of 3-4 ish) until you comeplete 20 total reps. B - 4 SETS 4 mins work / 2 mins rest 15/12 calorie Echo bike 30 wallball shots 9 / 6 kg AMRAP calorie row score = total calorie row over 4 rounds *the aim of this is to have 60+ seconds on the rower each set. 60-90 seconds Echo 60-120 seconds wallballs adjust reps on Echo + wall balls to suit ability

A - BENCH PRESS 3 sets 2 reps 96-98 % 3 rep max warm up 10 mins lift on 12 - 15 - 18 mins B - IN PAIRS FOR TIME 40-30-20-10 syncrho pull ups DB bench press 22.5 / 15 kg DB step overs 22.5 / 15 kg M - 40-30-20-10 MIX 36-27-18-9 F - 32-24-16-8 calorie row + Echo (at same time) RX+ chest to bar 30 / 22.5 kg time cap - 25 mins

A -HANG SQUAT CLEAN DOUBLE + SQUAT CLEAN 8 sets building to a max lift every 2:30 mins B - PAUSED JERK DOUBLES pause for 2 seconds in dip + catch 8 sets building to a max lift every 2 mins

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