Complete 1 set every 1:30 of: 5-3-3-1-1-1 Overhead Squat Nancy 5 Rounds for time of: Run 400m 15 Overhead Squats 42.5kg/30kg

Complete 1 set every 2:00 of: 6x4 Strict Press -Add 2.5kg from last week or 75% + 7.5kg 4 Rounds, each for time of: (18min CAP) 28 Medball Sit-ups 14 Push Jerks 42.5/30kg 7 Ring Muscle-ups or 2 x 5 Pull-ups + 5 Push- ups -Rest 90sec between rounds

12mins to find 1RM Back Squat Test WOD EMOM for as long as possible: Power Cleans 42.5kg/30kg Lateral Burpees over the barbell 1 rep of each in the first minute 2 reps of each in the second minute 3 reps of each in the third minute Etc.

Partner WOD AMRAP in 8mins of: 9 Synchro Wallballs 20/14lb 9 Synchro Burpees 15 Synchro Wallballs 15 Synchro Burpees 21 Synchro Wallballs 21 Synchro Burpees Rest 2mins then, 9-15-21-15-9 reps for time of: Synchro Medball Cleans Synchro Single Arm DB Push Press each side 22.5/15kg

Complete 1 set every 2:00 of: 6x4 Strict Press -Add 2.5kg from last week or 75% + 5kg 3 Rounds for time of: 100 Double Unders 20 Handstand Push-ups 3 Rope Climbs

EMOM for 15mins of: Min 1: 1 Power Snatch, increasing weight Min 2 & 3: Practice a gymnastics movement of your choice WOD: "Open 16.3" AMRAP in 7 mins of: 10 Power Snatches 35/25kg 3 Bar Muscle-ups

Complete 1 set every 2:00 of: 4x4 Deadlift -Add 2.5-5kg from last week or 80% + 5-10kg 7 Rounds for time of: 8 Russian KB Swings 8 Toes to Bar 8 KB Goblet Squats KB Weight: 24kg/16kg

Complete 1 set every 2:30 of: 2x2 Back Squat, 100% AMRAP in 12mins of: 3 Strict Pull-ups 3 Wall Walks 6 Strict Pull-ups 3 Wall Walks 9 Strict Pull-ups 3 Wall Walks 12 Strict Pull-ups 3 Wall Walks (keep adding 3 reps to the strict pull-ups each round) -Start the AMRAP with 40/32 Calories on any machine

Complete 6 sets every 1:30 of: 2 Clean & Jerks (Power Clean & Push Jerk) -Increase weight each set For time: Run 1200m 10 Clean & Jerks 60kg/42.5kg Run 800m 8 Clean & Jerks Run 400m 6 Clean & Jerks

EMOM for 10 min: Min 1: 30-45 sec L Hang (or L sit on floor) Min 2: 1 Power Clean (increase weight each time) 6 rounds for time: Machine Cals Row 15/10 Cals or Ride 8/5 Cals 30 Double Unders 7 Power Cleans @ 50% of 1RM