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

group warm up

3 rounds: 20 box jumps 30/24 – 15 hspu – 10 power clean 135/95

3 rounds: 10 deadlift 315/215 – 10 bar over burpees – 60 dubs

Group warm up

2mom x 20 – 3 squat snatches

3 rounds for time:

40 wall balls – 30 kbs – 20 ohs – 10 bar over burpees

Group warm up

6×6 thrusters increasing you choose the lbs

Amrap x 15

20 push press 95/65 80 dubs 20 ttb