30 Push Press, 45 kg 30 Double Unders 30 Chest-to-bar Pull-ups 30 Double Unders 30 Thrusters, 30 kg 30 Double Unders 30 Overhead Squats, 20 kg 30 Double Unders

Sets 3 Shoulder Press, 70% 1RM | 50 kg 3 Shoulder Press, 80% 1RM | 58 kg 3 Shoulder Press, 90% 1RM | 65 kg

30 Strict Presses, 40 kg 30 AbMat Sit-ups 30 Chest-to-bar Pull-ups 30 AbMat Sit-ups 30 Push-ups 30 AbMat Sit-ups 30 Ring Dips 30 AbMat Sit-ups

Sets 5 Strict Presses | 30 kg 5 Strict Presses | 35 kg 5 Strict Presses | 40 kg 5 Strict Presses | 45 kg 5 Strict Presses | 50 kg 5 Strict Presses | 55 kg

5 mins: Row, 500 m with remaining time AMRAP: 6 Kettlebell Swings, 16 kg 5 Burpees 6 Kettlebell Sumo Deadlift High-pulls, 16 kg 5 Burpees

5 mins: Row, 400 m with remaining time AMRAP: 9 Kettlebell Swings, 16 kg 5 Burpees 9 Kettlebell Sumo Deadlift High-pulls, 16 kg 5 Burpees

5 mins: Row, 300 m with remaining time AMRAP: 12 Kettlebell Swings, 16 kg 5 Burpees 12 Kettlebell Sumo Deadlift High-pulls, 16 kg 5 Burpees

5 mins: Row, 200 m with remaining time AMRAP: 15 Kettlebell Swings, 16 kg 5 Burpees 15 Kettlebell Sumo Deadlift High-pulls, 16 kg 5 Burpees

30 Push Press, 45 kg 30 Double Unders 30 Chest-to-bar Pull-ups 30 Double Unders 30 Thrusters, 30 kg 30 Double Unders 30 Overhead Squats, 20 kg 30 Double Unders

Sets 3 Push Press, 35 kg 3 Push Press, 37.5 kg 3 Push Press, 40 kg 1 Push Press, 44 kg 1 Push Press, 49 kg 1 Push Press, 53 kg 1 Push Press, 54 kg

Sets Push Press, 5 reps | 40 kg Push Press, 5 reps | 45 kg Push Press, 5 reps | 50 kg Push Press, 3 reps | 55 kg Push Press, 3 reps | 60 kg Push Press, 3 reps | 65 kg Push Press, 1 rep | 70 kg

4 rounds of: 25 Walking Lunges, 20 kg 50 Double Unders

Sets 30 Good Mornings | 30 kg

50 Box Jumps 30 Pull-ups 50 Box Jumps Run, 2.8 km

Sets 3 Back Squats | 72.5 kg 3 Back Squats | 80 kg 3 Back Squats | 87.5 kg 1 Back Squat | 97.5 kg 1 Back Squat | 105 kg 1 Back Squat | 110 kg

2 Runs, 100 m 2 Runs, 200 m 2 Runs, 300 m

20 Wall Balls, 9 kg 40 Pull-ups 20 Wall Balls, 9 kg 40 Kettlebell Sumo Deadlift High-pulls, 24 kg 20 Wall Balls 40 Ring Dips 40 Wall Balls, 9 kg 40 Kettlebell Swings, 24 kg 20 Wall Balls, 9 kg

Sets : rest 1:30 3 Snatch Balances | 40 kg 3 Snatch Balances | 50 kg 3 Snatch Balances | 55 kg 3 Snatch Balances | 40 kg

4 rounds of: 14 Kettlebell Swings, 32 kg 7 Front Squats, 50 kg Rest

AMReps in 1 min: Wall Ball | 30 reps

Sets Front Squat, 5 reps | 52.5 kg Front Squat, 5 reps | 60 kg Front Squat, 5 reps | 70 kg Front Squat, 3 reps | 75 kg Front Squat, 3 reps | 82.5 kg Front Squat, 1 rep | 90 kg

4 rounds of: 14 Kettlebell Swings, 24 kg 7 Front Squats, 70 kg Rest, 1 min

Sets 5 Front Squats | 37.5 kg 5 Front Squats | 42.5 kg 5 Front Squats | 47.5 kg 3 Front Squats | 51 kg 3 Front Squats | 57.5 kg 3 Front Squats | 62.5 kg

Sets 3 Deadlifts, 66 kg 3 Deadlifts, 77.5 kg 3 Deadlifts, 85 kg 1 Deadlift, 93 kg 1 Deadlift, 102.5 kg 1 Deadlift, 112 kg

4 rounds of: 14 Kettlebell Swings, 24 kg 7 Front Squats, 50 kg Rest, 1 min

4 rounds of: 14 Kettlebell Swings, 32 kg 7 Front Squats, 50 kg Rest, 1 min

AMReps in 1 min: Wall Ball | 24 reps

Sets 5 Front Squats | 52 kg 5 Front Squats | 60 kg 5 Front Squats | 66.5 kg 3 Front Squats | 73 kg 3 Front Squats | 80 kg 1 Front Squat | 90 kg

AMReps in 1 min: Wall Ball | 33 reps

Sets Back Squat, 5 reps | 45 kg Back Squat, 5 reps | 48 kg Back Squat, 5 reps | 52.5 kg Front Squat, 3 reps | 58 kg Front Squat, 3 reps | 70 kg Front Squat, 3 reps | 76 kg

Sets 1 Hang Squat Clean | 95 kg

50 Wall Balls, 6 kg 50 Chest-to-bar Pull-ups 50 Pistols (Alternating Legs)s 50 Dumbbell Snatches, 22 kg

Sets 20 Back Squats | 57.5 kg