WOD 7 Rounds every 90sec of: 2 Power Cleans + 1 Push Jerk Met Con: "Double Grace" For time: 60 Clean & Jerks, 60kg (42.5kg)

WOD 13mins to find 3RM Back Squat Met Con 3 Rounds for time of: 7 Ring Muscle-ups 14 Back Squats, 50kg (35kg) 14 Handstand Push-ups 7 Front Squats, 50kg (35kg)

WOD AMRAP in 9mins of: 20 Synchro Medball Cleans, 20lb (14lb) 20 Synchro Alternating DB Hang Snatches 40 Wallballs, 20lb (14lb) - Share the reps Rest 3mins then, AMRAP in 10mins of: 32 Double Unders 16 Alternating DB Hang Snatches -Alternate rounds with your partner. Finisher Max Wall Sit -For more of a challenge add weight (put a weight plate on your lap)

50-40-30-20-10 reps for time of: Burpees onto a plate DB Hang Power Snatch, you choose weight Synchro Sit-ups *Share the reps apart from the sit ups

WOD 5 Rounds every 2mins of: 2 Deadlifts 2 Hang Power Cleans 2 Push Jerks -Increasing weight Partner WOD: "Double DT" 10 Rounds for time of: 12 Deadlifts, 70kg (47.5kg) 9 Hang Power Cleans, 70kg (47.5kg) 6 Push Jerks, 70kg (47.5kg) -Alternate rounds with your partner

10mins to find 2RM Front Squat Met Con 4 Rounds for time of: (20min CAP) 400m Run 8 Ball Slams 15/12kg 10 Front Squats, 60kg (40kg)

10mins to find 2RM Front Squat Met Con 4 Rounds for time of: (20min CAP) 400m Run 8 Ball Slams 15/12kg 10 Front Squats, 60kg (40kg)

WOD 10 mins Toes to Bar and Handstand walk practice 2 Rounds, each for time of: (20min CAP) 30 Box Jump Overs, 24" (20") 20 Toes to Bar 10 Wall Walks Rest 3 mins between rounds

Complete 1 set every 2 mins of: 5-5-3-3-1 Strict Press -Increasing weight AMRAP in 20mins of: 20 KB Swings, 24kg (16kg) 100m Plate Farmers Walk, 2x 15kg (2x 10kg) 20 Push-ups Note: Make sure you walk on the farmers carry.

EMOM for 7 mins of: 2 Thrusters taken from the floor -Increasing weight Met Con 3 Rounds, each for time of: 12-9-6 reps Thrusters, 42.5kg (30kg) Pull-ups Bar-facing Burpees Rest 2-minutes between rounds