A. Push Press 5 x 5 B. 4 Rounds500m Row 30 Double Unders 15 Box Jumps

A. 3 x 3 Clean B. Death by Power Clean and Burpee Every minute on the minute complete 1 Power Clean and 1 Burpee, increasing the reps of each each minute until unable to complete in 1 minute. For Example: 1st minute: 1 Power Clean, 1 Burpee 2nd minute: 2 Power Clean, 2 Burpee

Squat Box Jumps Double Unders Bear Crawl Wall Ball Situps (9/7kg) Push Ups Atlas Stone Lifts (50/32kg) Prowler (50/25kg) 50 seconds of max effort 3 minutes rest 30 seconds of max effort 2 minutes of rest 20 seconds of max effort 1 minute of rest 10 seconds of max effort

The Seven 7 Rounds 7 Hand Stand Push Ups 7 Thrusters (60/40Kg) 7 Knees to Elbows 7 Deadlifts (110/90Kg) 7 Burpees 7 KB Swings (32/24kg) 7 Pull Ups

A. Back Squat: 3×5 B. WOD 50 Box Jumps 400m Run 50 KB Swings 400m Run 50 Double Unders 400m Run

A. Snatch Technique B. 12-9-6-3 Overhead Squats Ring Dips

A. 3 Rounds 30 Wall Balls 20 Toes to Rings 30 Box Jumps 10 Hand Stand Push Ups B. Skin the Cat or Rope Climbs