Group warm up

5×8 thrusters increasing

for time:

3 rounds – 15 wall balls, 15 power cleans, 15 ttb

150 dubs

45 wall balls, 45 power cleans, 45 ttb

22 min time cap

Group warm up

back squats – 4×15

Amrap x 18

15 pull ups, 15 squat cleans, 10 burpees over bar, 10 hspu

Group warm up

Amrap x 10 – 10dl, 10fs, 10 s2oh

Emom x 20 1) 14/12 cal row 2) 14 box jumps/step ups 3)20 kbs 4) 14 pull ups/ring rows 5) 20 push ups

Group warm up

4 supersets of

15 bench press at 75% of bw immediately into max strict pull ups rest 3 min between super sets

Amrap x 15

30 push ups, 30 bent over rows, 60 dubs

Group warm up

Thrusters 6×3 increasing

3 rft

15 power cleans, 12 front squats, 9 s2oh, 6 bfb

Group warm up

strict press 5×6

Emom x 20

1 – 15 ttb 2 – 10 bbjo 3 – 7 cj 135/95 4 – 20 wb 5 – 16 alt db snatch

Group warm up

3 rounds

10 strict hspu, 10 db hang clean, 50 dubs rest 1 minute then 10 hspu, 10 db s2oh, 50 dubs

for time

120 wall balls, 120 cal row

these work outs can be done in either order

Group warm up

For time

9-6-3 snatches, burpee box jump overs

20 min to establish 4rm front squat

Group warm up

JT – 21-15-9

hspu, ring dips, push ups

Amrap x 10 – 20 front squats 135/95, 10 bfb

Group warm up

Emom x 12 – 6 strict press

Emom x 8 – 4 push press (heavy)

3 rounds for time – 10 dl 185/115, 400 m run, 10 hspu 18 min tc