3-4 rounds for quality

8 db bench press/ challenging push-up
8 snatch grip row
20 m heavy sled push

• rest 2 min between rounds

AMRAP 8 x 4

15 Wallball 20/14p
12 Double DB Deadlift 2x22,5/2x15kg
9 DB Facing Burpees
6 DB Hang Power Clean 2x22,5/2x15kg
3 Bar Muscle Ups

Rest 2 min btw. AMRAP´S.

Result: the difference between reps on the first and last round.

First and Second set easy pace.
Third moderate
Fourth Fast

AMRAP in 8 min:
30 Wallball shots 20/14lb
30 Double unders

rest 2 min

AMRAP in 8 min:
15 DB Front squats 20/10kg/h
15 Burpees

rest 2 min

AMRAP in 8 min:
40 Air squats
20 Cal. row.

"Fight Gone Bad"

Three rounds of:

Wall-ball 20/14lb (Reps)
Sumo deadlift high-pull 35/25 kg (Reps)
Box Jump 20" (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Metcon (reps)

AMRAP in 4 minutes of:
27/21 Calories bike erg
27 Sit-ups
27 Wallball shots 20/14

Rest 4:00 min

AMRAP in 4 minutes of:
21/15 Calories bike erg
21 Sit-ups
21 Wallball shots 20/14

Rest 4:00 min

AMRAP in 4 minutes of:
15/12 Calories bike erg
15 Sit-ups
15 Wallball shots 20/14

Metcon (time)

8 Rounds of:
10/8 Calories bike
10 Unbroken toes to bars
CAP: 12 minutes

Rest 3:00 minutes

8 Rounds of:
10/8 Calories row
10 Unbroken American KBS 24/16kg
CAP: 12 minutes

"Tabata something else"

32 Rounds, 20s. work and 10s rest. First 8 intervals are pull-ups, the second are push-ups, the third 8 intervals are sit-ups and finally, the last 8 intervals are air squats. There's no rest between movements. Score is total reps from all 32 intervals.

For time:
10 Turkish get-ups, right
20 DB snatch, alternating arms
30 Push press, right
30 Push press, left
20 DB snatch, alternating arms
10 Turkish get-ups, left

Men use 20kg dumbbell, women 10kg.

"D.T."

5 Rounds for time

12 Deadlifts 70/50kg
9 Hang power cleans 70/50kg
6 Push jerks 70/50kg

Hi-pull + 2 Hang snatch. Heaviest of the day in 15 minutes.