A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Power Snatch + Squat Snatch (work touch and go) Start from 60% and find Heavy B. For time: 50 Double unders 50 Deadlift 45/30kg 50 Double unders 50 Thruster 45/30kg 50 Double unders 50 Hang power clean 45/30kg 50 Double unders 50 Push […]

A. Strength Front Squat – Every 2.30 minutes x 5 sets 5 reps at 75% of 1RM⁠ 3 reps at 85% of 1RM⁠ 2 reps at 90% of 1RM x3 sets B. 100 Wall Ball 50 Toes to Bar 25 Deadlift 100/70 Kg Time cap: 14 minutes

100 Power Clean 60/40 Kg 100 Wall Ball 9/6 Kg 100 Dumbbell Snatch 22.5/15 Kg 100 Box Jump 60/50cm 100 Wall Ball 9/6 Kg 100 Burpees Pull Ups Time Cap: 35 min

A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Hang Squat Clean + Squat Clean&Jerk (work touch and go) Start from 60% and find Heavy B. 5 rounds for time: 4 Power Clean 90/65 Kg 16 KTB American Swing 32/24 Kg 64 Double Unders Time cap: 16 minutes

AMRAP 10: 10 Box Jump 60/50 cm 10 Thruster 45/30kg 10 Pull up Rest 2:00 AMRAP 10: 10 Burpees Over the bar 10 Overhead squat 45/30kg 10 Toes to bar Rest 2:00 AMRAP 10: 8 Burpees Box Jump 60/50 cm 10 Front Rack Walking lunge 45/30kg 10 Push up

A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Hang Squat Snatch + Squat Snatch (work touch and go) Start from 60% and find Heavy B. Benchmark – Amanda 9-7-5 Ring Muscle Ups Snatch 61/43 Kg Time cap: 12 minutes

A. Gymnastics EMOM 16: 1: 4-6 Bar Muscle Ups 2: 5-7 Strict Handstand Push Ups (or if you want work on Handastand Walk) 3: 8-12 Toes to Bar 4: Rest B. AMRAP 8 minutes 25 Wall Ball 9/6 Kg 12 Deadlift 100/60 Kg

A. Strength Front Squat – Every 2.30 minutes x 5 sets 5 reps at 75% of 1RM⁠ 3 reps at 85% of 1RM⁠ 2 reps at 90% of 1RM x3 sets B. Five rounds for time 10 Box Jump Over 60/50cm 9 Hang Power Clean 60/40 Kg 6 Push Jerk 60/40 Kg Time cap: 16 […]

A. Every 3 minutes, for 12 minutes (4 sets) of: Deadlift 10 reps @55-65% 1RM B. For time: 50 Kettlebell Swings (24/16 kg) 40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs) 30 Burpees 20 Dumbbell or Kettlebell Thrusters (24/16 kg) 10 Bar Muscle-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with […]

Partner workout 10 Rounds (I go You go): 15 Wall Ball 9/6kg 12 Toes to bar 8 rounds (I go You go): 20 Reverse Lunges With DB in goblet position 22.5/15 Kg 20 Dumbbell Snatch 22.5/15kg 6 rounds (I go You go): 10 Deadlift 100/70kg 10 Burpee Box Jump over 60/50 cm