Every 2 mins for 12 mins: 6 Strict Press, add 2.5-5kg from last week For time: 25 Thrusters, 35/25 kg Run, 200 m 20 Thrusters, 35/25 kg Run, 400 m 15 Thrusters, 35/25 kg Run, 800 m

Every 1 min for 10 mins: 1 Snatch, pick load 2 rounds, each round for time, of: 9-6-3 reps of: Power Snatch, 65% 1RM Burpee Box Jump Over, 24/20 in Rest 5 mins between each round.

Every 2:30 for 15 mins: Back Squat 6 Back Squats, 70% 1RM Complete as many rounds as possible in 14 mins of: Handstand Walk, 15 m 12 Toes-to-bars 9 Med Ball Cleans, 9/6 kg 6 Handstand Push-ups 3 Bar Muscle-ups

Every 2 mins for 10 mins: 4 Deadlifts, pick load (add 5-10kg from last week) Every 1 min for 16 mins, alternating between: 70 Double Unders Max Rep Sit-ups 20 Alternating Dumbbell Hang Snatches, 22.5/15 kg Max Rep Machine Calories

5 rounds for time of: 30 Air Squats 19 Power Cleans, 60/42.5 kg 7 Strict Pull-ups Run, 400 m

5 rounds for time of: 30 Air Squats 19 Power Cleans, 60/42.5 kg 7 Strict Pull-ups Run, 400 m

5 x 4-minute rounds for reps of: Run 400m together 24 Box Jump Overs 24/20" Max Wallballs in the remaining time 20/14lb Finisher Tabata Bottom to bottom squats (rest at the bottom of the squat)

Every 1:30 for 12 mins: 2 Power Snatches, pick load Touch 'n' Go "Randy" For time: 75 Power Snatches, 35/25 kg "Death By" - Bar Facing Burpees : 3 reps + 3 reps / 1 min With a continuously running clock perform: 3 Bar Facing Burpees in the first 1 min 6 Bar Facing Burpees in the second 1 min 9 Bar Facing Burpees in the third 1 min Continue adding 3 reps each minute until you can no longer complete the specified reps within the minute

Every 2 mins for 12 mins: 6 Strict Press - add 2.5 - 5kg from last week Complete as many rounds as possible in 12 mins of: 50 Double Unders 10 Handstand Push-ups 1 Rope Climb

Every 1:30 for 9 mins: Back Squat 2 Back Squats, 80% 1RM 7 rounds for time of: 7 Thrusters, 45/30 kg 7 Toes-to-bars 7 Power Cleans, 45/30 kg