10 Rounds (45 mins): 1 minute on-30 seconds off, rotating through the following movements: Assault Bike – Max Cals Row – Max Cals Burpees – Max Reps e.g. 1 min AB, 30 sec rest, 1 min Row, 30 sec rest, 1 min burpees, 30 sec rest = 1 round.

WOD 10 Mins to Complete: 16 Ring Dips 10 KB Snatches (Right Arm) 32/24 12 Ring Dips 10 KB Snatches (Left Arm) 8 Ring Dips 10 KB Snatches (Right Arm) 4 Ring Dips 10 KB Snatches (Left Arm) REST 3 Min 10 Mins to Complete: 10 KB Snatches (Left Arm) 4 Ring Dips 10 KB […]

Strength: 5 X 5 Heavy Push Press WOD: 21*15*9 Bar Muscle Ups Overhead Squats 60/40 Buy Out = 800m Run * = 400m Run

Strongman Circuit : In teams of 3-4, 2 rounds rotating through the following stations spending 4 minutes at each station accumulating as many reps as possible: 1. Fatbar Deadlifts 120/80 2. Dumbbell Bench Press 40/22.5 3. Deadball Over Shoulder 65/45 4. Sled Push 150/100 5. Tyre flips

Strength: 20 Min to find 5 RM Thruster WOD: Chipper (25 min Time Cap) 35 C&J 50/35 30 Lunges 50/35 25 Ring Dips 20 Thrusters 50/35 25 Chest to Bar Pull Ups 30 Lunges 50/35 35 Over Bar Burpees

6 min AMRAP 6 Box Jump Overs 8 KB Snatches 32/24 10 Toes to Bars REST 2 Minutes 6 min AMRAP 6 Burpee over KB 8 Goblet Squats 32/24 10 KB Swings 32/24 REST 2 Minutes 6 min AMRAP 6 KB OHS 32/24 8 KB Snatches 32/24 30 Double Unders

30*20*10* Pull Ups Push Ups Wall Balls * = 200m Run Remainder to set 5RM Front Squat from the floor

Strength: Partner 12 min EMOM 1 min on 1 min off Max Unbroken Hang Cleans 75/50 Rest 5 min 15 min EMOM Alternate between: 12/10 Cal AB 12 Hang Clean 50/35 12 Burpees

10 mins to Build to Heavy Power Clean and Jerk. WOD: 20 min AMRAP 1 Clean and Jerk 90/60 2 Burpees 3 Strict Pull Ups 4 Deadlifts 5 HSPU 12 Minute Mystery EMOM…..

Farmers Carry Teams Relay 32/24 WOD: 5 Rounds For Time 21 KB Swings 24/16 15 KB OH Squats 9 Toes to Bars 1 min rest