5-minutes to practise one of the below movements: -Handstand Holds -Handstand Walking EMOM for 25mins of: Min 1: Max Calories on any Machine Min 2: 60-70 Double Unders Min 3: Max Alternating DB Hang Snatches, 22.5kg (15kg) Min 4: 10-15 Toes to Bar Min 5: Rest Your score is the total reps completed each round, including the double unders and toes to bar.

Complete 1 set every 2-minutes of: 4x3 Deadlift, 85% Complete 2 sets AMRAP in 5mins of: 3 Lateral Burpees over the bar 3 Deadlifts, 100kg (70kg) 6 Lateral Burpees over the bar 6 Deadlifts 9 Lateral Burpees over the bar 9 Deadlifts Etc. Rest 5-minutes between sets

12mins to complete: 5RM Push Press, Then 3x5, 90% (of above weight) 10-9-8-7-6-5-4-3-2-1 reps for time of: Overhead Squats, 40kg (30kg) Pull-ups Handstand Push-ups

Partner WOD AMRAP in 24 minutes of: 16 Alternating DB Snatches 22.5kg (15kg) 16 DB Front Rack Lunges 22.5kg (15kg) 2 Rope Climbs -Alternate rounds with your partner

12 mins to complete: 3RM Press Then 3x3, 90% (of above weight) 7 x 2-minute rounds for reps of: 10 Ball Slams 15/12kg 5 Power Cleans, 70-75% of 1RM Max Handstand Push-ups in the remaining time

10mins to find 10RM Front Squat 4 Rounds for time of: 50 Double Unders 10 DB Front Squat 22.5/15kg 50 Double Unders 30 Wallballs, 20lb (14lb)

7 sets every 90 sec of: 1 Snatch Pull 2 Hang Snatches -Increasing Weight EMOM for 20mins of: Min 1: Max Calories on any Machine Min 2: Max Power Snatches, 35kg (25kg) Min 3: Burpees Min 4: Rest

EMOM for 12mins of: Min 1: 2 Back Squats, 70% Min 2: Handstand Hold or Walking practice For time: 30 Box Jump Overs, 24" (20") 30 Push-ups 30 KB Swings, 24kg (16kg) 30 Toes to Bar 30 Push Presses, 50kg (35kg) 30 Back Squats, 50kg (35kg) 30 Push-ups 30 Box Jump Overs, 24" (20")

Hero WOD - “Tyler” 5 Rounds for time of: 7 Ring Muscle-ups 21 Sumo Deadlift High-pulls, 42.5kg (30kg)

Team WOD (teams of 3) AMRAP in 20 min: Run 200m 60 Box Jumps 24/20” 45 Wall Balls 20/14lb 60 Weighted Box Step Ups 24/20” 20/14lb 30m walking overhead lunge 22.5/15kg (10m each)