5 Rounds, build to a heavy complex: 2 x Power Snatch 2 x Overhead Squat * *All separate movements. 10 MIN AMRAP 6 Power Snatch [...]

5 sets of 6 RDLs   3 Rounds: 400m Run 24 SDLHPs (95/65) 12 Toes to Bar

12 Min EMOM: Min 1: 5 Pull Ups Min 2: 5 Dips 12 Min EMOM: Min 1: 20 KB Swing (53/35)* Min 2: 10 Strict [...]

1200 run, 2 min rest, 30 FS (135/95), 2 min rest, 800 m run, 1 min rest, 20 FS (135/95), 1 min rest, 400 m [...]

  "Helton" 3 rounds for time 800m run 30 DB Squat cleans (50/35) 30 Burpees

Back squat EMOM x 12 min 1-4, 5 reps min 5-8, 3 reps min 9-12, 1 rep *Inc weight every 4 minutes "Nasty Girls" 3 [...]

EMOM x 12 O - Incline DB Press - 20 sec E - Dbl DB Row - 20 sec 3 RFT 21 Weighted sit ups [...]

  Deadlift - 3RM   For time 50 Deadlifts 40 Hang power cleans 30 Front squats 20 Shoulder to overhead 10 Clusters Rx - 115/75 [...]

Push jerk - 3RM 250m row - max effort Repeat a total of 7 times Minimum 2 min rest between efforts

  Power clean - 1RM   10 min AMRAP 7 Handstand push ups 15 Unbroken KB Swings (53/35)* *7 burpee penalty for each break in [...]