STRENGTH Clean pulls 3×5 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING For time 5 rounds of: 9 dumbbell muscle snatches, left 20/15kg 9 dumbbell muscle snatches, right 9 clap pushups Rest 3 minutes, then 5 rounds of: 9 dumbbell thrusters, left 9 dumbbell …

STRENGTH Heaving snatch balance 5×3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING In a 13 minute window, complete 21-15-9 of: Back squats 70/45kg Single leg single unders, left Single leg single unders, right In the remaining time complete an AMRAP of: 15 situps …

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STRENGTH Press 3×5 Rest 2 minutes between sets CONDITIONING For time: 25-20-15-10-5 of: Pullups 50-40-30-20-10 of: Wall ball shots 75-60-45-30-15 of: Double unders

STRENGTH Deadlift 3×5 Rest 2 minutes between sets CONDITIONING AMRAP in 10 minutes of: 5 pushups 5 down ups 5 burpees 5 burpee box jumps Rest 30 seconds after each round

STRENGTH Squat 3×5 Rest 2 minutes between sets CONDITIONING 3 rounds for time of: 15 hang dumbbell clusters 20/15kg Run 400m

STRENGTH Strict handstand pushups 5×3 (go to deficit if needed) Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING As a class accumulate as many reps as possible. There are five stations, maximum two people at each station. 2 minutes on, 1 minute off. – …

STRENGTH Power snatch 5×3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING “Flight Simulator” For time 10-20-30-40-50-40-30-20-10 of: Unbroken double unders

STRENGTH Front squat 5×3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING For time: 75 wall ball shots 50 pushups 25 pullups

STRENGTH Press 5×3 Rest 2 minutes between sets CONDITIONING 3 on 1 off for 4 rounds of: 10 dumbbell push press 15/10kg 10 broad jumps mat length/width 10 jumping lunges (5 each side)