For Time: * 20 Power Cleans 42.5/30kg 20 Push Press 42.5/30kg 20 Hang Power Snatch 42.5/30kg 20 Overhead Squats 42.5/30kg 20 Deadlifts...

Front Squat 1RM ‘Karen’ For Time: 150 Wall Balls 20/14lb

Squat Snatch 1RM (12 min) Squat Clean 1RM (12 min) ‘Annie’ 50-40-30-20-10 Double Unders Sit Ups

AMRAP in 15 min: 5 Toes to Bar 10 Alternating Pistols 15 Handstand Push Ups Finisher: Max distance Handstand walk 3 x 1 min - rest 1 min...

For Time: 10-1 Pull Ups 1-10 Alternating Dumbbell Snatch 22.5/15kg Run 100m after each round

Gwen For load 15-12-9 Touch ‘n’ Go Clean & Jerks * Rest as needed between sets. Any pause or break is a no rep for that set, and the set...

3 rounds, 1 min per station, for max reps of: Wall Ball, 20/14 lbs, 10/9 ft Push-up Box Jump, 24/20 in Sit-up Assault Bike Calorie or Row...

AMRAP in 14 min: 21 Deadlift 100/70kg 21 Pull Ups 15 Deadlift 100/70kg 15 CTB Pull Ups 9 Deadlift 100/70kg 9 Muscle Ups - Bar or Ring

R U OK? Day ‘Lamont’ 6 x 25 KB Swings 24/16kg 25 Burpees Or 25 x 6 KB Swings 24/16kg 6 Burpees

AMRAP in 18 Min: 100m Run 5 Hang Power Snatches 50/35kg 5 Squat Snatches 50/35kg 100m Run 5 Hang Power Cleans 50/35kg 5 Squat Cleans 50/35kg