AMRAP in 8 min: 15 Box Step Ups 20/14lb 15 Med Ball Squat Cleans 20/14lb 15 Russian Twists 20/14lb 2 times through: Side Plank 30 sec Plank 30 sec Side Plank 30 sec Mountain Climbers 30 sec Rest 30 sec

For Time: 15-12-9-6-3 Hang Power Clean 60/42.5kg Front Squat 60/42.5kg Inverted Pike Push UP

3 rounds for max reps, 1 min on each station, 1 min rest between rounds: Kettlebell Swings 24/16kg Wall Ball Toss 20/14lb Kettlebell Snatch 24/16kg Kettlebell Sumo Deadlift High Pull Row or Ride Calories Rest

3 Rounds for time: 40 Single Arm Dumbbell Step Back Lunges 22.5/15kg 30 Single Arm Alternating Dumbbell Snatch 22.5/15kg 20 Burpees

Spend about 10 min to work up to a heavy OHS x 8 (snatched from the floor) AMRAP in 10 min: 10 Overhead Squat 42.5/30kg 20 Sit ups 30 Double Unders

AMRAP in 12 min: 200m Run 5 Ball Slams 15/12kg 10 Push Press 42.5/30kg 15 Deadlift 42.5/30kg

WOD 2 rounds of 3 x 30 sec on, 30 seconds off on each: Pull Ups/Ring Rows Mountain Climbers Thrusters 42.5/30kg * 1 min rest between movements

As a triplet complete the following, breaking it up anyway you like (everyone will have their own equipment but will tally reps together): For Time: 100 Jumping lunges (add weight) 80 Tuck crunches 60 Reverse Burpees 40 Squat Snatch 50/35kg 20m Bear Crawl (one at a time)

EMOM for 20 Min 6 Single Arm Dumbbell Thrusters 6 Burpees

AMRAP in 12 min: 50-40-30-20-10 Double Unders 25-20-15-10-5 Kettlebell Swings Ball Slams Tabata Kettlebell side crunches L Kettlebell side crunches R Kettlebell side crunches L Kettlebell side crunches R Toes to KB Toes to KB Toes to KB Toes to KB