Group warm up

3 x max reps pull ups

Amrap x 12: 3-6-9-12-etc

hspu, front squats 135/95

3 rft – 400m run, 80 dubs, 15 s2oh 95/65

For time – 50 air squats, 40 dl 95/65, 30 bar over burpees, 20 push press, 10 pull ups

3×15 strict press increasing

Amrap x 15 – 30 wall balls, 20 cj 135/95

Group warm up

2mom x 22 – 1 snatch pull, 1 hang snatch pull, 1 hang squat snatch, 1 snatch balance

3 rft – 400m run, 15 power snatch 115/85, 15 ttb

Happy bday Claire and Mouna

Group warm up

5×3 Deadlift increasing you choose lbs

Amrap x 22

47 sit ups, 47 push ups, 47 ring rows, 47 front squats 95/65

group warm up

Emom x 20 – 30 push ups, 20 push press, 10 bar over burpees, 15 pull ups

Emom x 16 – 40 air squats, 20 jump lunges, 20 deadlifts 135/95, 15 ttb

Group warm up

front squats – 8×3 increasing

Amrap x 14 – 50 pull ups 40 kbs 30 hspu 20 power clean 135/95

Group warm up

2mom x 16 – 3 squat snatch you choose lbs

4 rft – 21 pull ups, 15 burpee box jump overs, 400 m run

2 rounds for time: 20 wb – 400m run – 10 push press – 10 ttb

3×12 Ohs increasing

Amrap x 8: 40 dubs – 10 power snatch – 10 pull ups

Group warm up

6×8 bench press increasing

4 rounds for time –

400 m run, 30 push ups, 20 wb, 10 ttb

Group warm up

2mom x 16 – 2 sq cl and jerk increasing

Amrap x 7 – 14 front squats 75/55, 7 ttb

Amrap x 12 – 12 hang power clean 95/65, 9 push press, 6 ctb