50-40-30-20-10 reps for time of;
Russian Kettlebell Swing
Sit-Ups
Double Under

Record weight, time and any scaling.

3 rounds with a partner;
Partner A) 8 x Dumbbell Step-Back Lunge (4 each leg)
Partner B) 3-5 Star Hold Rotations Left Side
Partner A) 8 x Dumbbell Step-Back Lunge (4 each leg)
Partner B) 3-5 Star Hold Rotations Right Side

Change roles and repeat = 1 round.

Metcon:
5 rounds for time
12 burpee box overs
15 KBS 32/24

AMRAP 8
3 clean & jerks 60/40
9 wallballs
6 T2B

Partner workout 100 thrusters for time.

*perform atleast 5 unbroken reps then change. Both will complete 50 reps. If you cannot complete 5 unbroken reps, you do 5 burbees as a penalty.
*max weight for men 40, ladies 30kg.

5 Rounds of:
12 Deadlifts 80/50kg
8 HR Pushups
6 Toes-to-bar

1Hang Snatch + 1 OHS+ 1Squat Snatch + 1 OHS
Build up to a heavy set!

Complete as many reps as possible in 20 minutes of:

• 135-lb. clean and jerks, 15 reps
• Rest 1 minute
• 155-lb. clean and jerks, 15 reps
• Rest 1 minute
• 185-lb. clean and jerks, 15 reps
• Rest 1 minute
• 225-lb. clean and jerks, 15 reps
• Rest 1 minute
• 245-lb. clean and jerks, 15 reps
• Rest 1 minute
• 265-lb. clean and jerks, 15 reps

Post reps completed to comments

Barbell work for quality
power clean + hang power clean + squat clean + hang squat clean + front squat

AMRAP 20min:
6 x Deadlift (100/70kg)
7 x Burpee Pull up
10 x KB-swing (32/24kg)
200m Run