4x5

REST

AMRAP in 12 mins of,

7 Overhead squats 40/30kg

100m Farmers carry

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3x5

REST

5 Rounds for time of,

5 Deadlift

8 Box jumps

200m Run

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4x5

REST

AMRAP in 10 mins of,

10 Pullups

15 Dumbbell push press

20 Wallball

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4x5

REST

3 Rounds for time of,

25 Push ups

25 Kettlebell swings

25 Air squats

400m Run

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4x5

AMRAP in 10 mins of

7 Clean and jerk

7 Burpees

7 Toes to bar

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4x5

REST

3 Rounds of,

3 min on 3 min off

15 Power snatch

30 Double unders.

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4x5

REST

5 Rounds of

2min on 2 min off

20 Wall ball then

Max burpees in remaining 2 mins

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4x5

REST

10 9 8 7....1 reps for time of,

Kettlebell swing

Box jumps

Pul ups.

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4x5

REST

AMRAP in 8 mins of,

1 Thruster 1 Kettlebell swing

2 Thusters 2 Kettlebell swings.......

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