4 rounds

400 m run (2 min), 40 walking lunges, 40 hollow rocks,

4 rft – 2 min run (1 out, 1 back) 30 push ups, 40 kbs swings (use what you have available)

Amrap x 22 – 1 min run (30 sec out, 30 sec back) 20 push ups, 20 air squats, 20 sit ups, 20 walking lunges

Group warm up

Emom x 12 – 2 squat clean. You choose lbs

Amrap x 20 – 400m run, 20 pull ups, 20 kbs 70/55

Group warm up

3 rft – 200 m run, 10 ohs 75/45, 95/65, 135,95 10 bfb

For time – 800 m run, 10 bbjo, 40 pull ups, 10 bbjo, 20 hspu, 10 bbjo

group warm up

2mom x 16 – power clean, hang squat clean, front squat, jerk

Amrap x 14 – 200 m run, 15 deadlift 185/125x 10 bfb

Group warm up

3 rounds – 200 m run 10 thrusters 75/55, 115/85, 155/105

Amrap x 14 – 40 pull ups, 30 wb, 20 power cleans, 10 hspu

group warm up

front squats – 7×4 increasing

Amrap x 15 – 10 power clean 135/95, 20 ttb, 200m run

Group warm up

Emom x 24 – 25 push ups, 20 db curls, 20 db s2oh

Amrap x 14 – 15 pull ups, 15 dips, 15 push press

Group warm up

Thrusters – 5×8 increasing

Amrap x 18 – 24 pull ups, 16 hang squat cleans, 8 bbjo