A. Death by Pull
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from muscle-up, pull-ups, ring rows and their variants.

B. Death by Push
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from dips, push-ups and their variants.

Surprise!  Come in and see.

The surprise was “Grace” or “Heavy Grace”.

AMRAP in 20 minutes:
Run 200m
50m Farmers Carry
30 sec. Handstand Hold

A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across 5 sets.

B. EMOM x 14:
1. 8-12 Toes to Bar
2. 10m Shuttle Run (max reps in 30 sec.)

AMRAP in 3 minutes:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

Rest 3 minutes

AMRAP in 6 minutes:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

Rest 3 minutes

For time:
10 Pull-ups
15 Overhead Squats 40/30kg
20 Box Jump Overs 24/20″
25 Push Jerk 40/30kg
30 Kettlebell Swings 24/16kg
35 Deadlift 40/30kg
40 Double-unders

EMOM x 5:
1 x Clean and Jerk (70%-75%-80%-85%-90%)

*Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (75%-80%-85%-90%-95%)

Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (80%-85%-90%-95%-100%)

Rest 2 min.

EMOM x 5:
1 x Clean and Jerk (85%-90%-95%-100%-100%+)