20 Minute EMOM: Odd Minute Run (distance) Even Minute Assault Bike (calories) WARM UP: Dynamic Warm Up Calf Stretch Spiderman Stretch High Knees 10 x V-ups 10 x Broad Jumps Jog 200m Leg [...]

21-15-9: Deadlift (125/85 kg) Burpees over the bar WARM UP: Dynamic leg swings Pidgeon Stretch Spiderman Stretch w/ Torso Rotation 10 x Inch Worm Push-ups 10 x Broad Jumps 10 x Single leg [...]

20 Minute AMRAP: Run 400m 24 Air Squats 12 Ring Dips WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Pidgeon Stretch 3 Rounds: 10 x Kipping Swings 10 x Push-up plus 5 x [...]

[A] 7 Rounds of: 80m Prowler push (20kg) Rest 2 Minutes [B] 3 Sets of max reps: Ring Dips Rest as needed between sets WARM UP Calf Stretch Samson Stretch 20 x Air [...]

12-9-6: Squat Cleans (62/45 kg) Bar Muscle-ups WARM UP Calf Stretch Spiderman > Cossack > Pidgeon Stretches 5 x Inch-worm Push-ups 3 x 20 seconds hollow body hold 3 Rounds - 10 x [...]

5 Rounds For Time: Air Assault Bike 20/15 Cal 10 Burpee Box Jumps (24/20") Rest 3 Minutes WARM UP: Spiderman Stretch Pidgeon Stretch Leg Swings Torso Rotation 3 Rounds: 5 Pull ups 10 Jumps [...]

EMOM: 5 Squat Cleans Minutes: 0-5 60kg 5-10 85kg 10-15 100kg 15-20 120kg WARMUP: Calf Stretch 10 x Spiderman Stretch w/ Torso rotation 10 x Glute Bridge 10 x Pull-ups 10 x Situps [...]

12 Minute AMRAP: 10 Power Cleans (62/45 kg) 5 Muscle-Ups Run 200m WARM UP Calf Stretch Samson Stretch Pidgeon Stretch 3 Rounds: 10 x Push-ups 10 x Inch Worms 10 x Kipping Swings [...]

20 Minute AMRAP: 20 Box Jumps (24/20") 15 Dumbbell Squat Cleans (22.5/15 kg) 10 Kettlebell Swings (32/24 kg) WARM UP: Calf Stretch Pidgeon Stretch Arm Rotations 3 Rounds: Frog Walk 20m 10 x [...]

7 Sets of 3: Back Squat 7 Sets of Max Reps: Bar Muscle-ups WARM UP: Spiderman w/ Torso Rotation 20 x Sit-ups 10 x Jumping Lunges 5 x Pullups 5 x Burpees 10 [...]

5 Rounds for Time: 15 Burpees Run 200m 100m Farmers Carry (32/24 kg) Rest 1 Minute WARM UP: Calf Stretch Samson Stretch 10 x RDL 10 x Broad Jumps 5 x Pullups 15 [...]

5 Rounds for Time: 10 Pullups 15 Pushups 20 Squats 10 Burpees Run 400m Rest 2 Minutes Note: Wear a weight vest or webbing in available. WARM UP: Calf Stretch Samson Stretch Spiderman [...]