A. EMOM x 10:
1 Kipping Swing
2 Knees to Elbows
3 Toes to Bar

B. Five rounds for time:
30 sec. Hollow Hold
20m Broad Jump (9/10 jumps)
200m Run

For total reps:
2 min. Strict Pull-up
3 min. Burpee
6 min. Wall Ball 9/6kg
3 min. Burpee
2 min. Strict Pull-up

EMOM x 20 min.
1. 25 KB Swings 24/16kg
2. 14 x 10m Shuttle
3. 25 Ball Slam 12/9kg
4. 14 x 10m Shuttle
5. Rest

Ascend as far as possible in 18 min:
30 Cleans 40/30kg
100 Double-unders
30 Cleans 60/42.5kg
100 Double-unders
30 Cleans 80/55kg
100 Double-unders
Max rep Cleans 100/67.5kg

For total time:
Run 1600m
Rest 4 min.
Run 1200m
Rest 3 min.
Run 800m
Rest 2 min.
Run 400m
*Cherry picker alert: This type of workout is a rarity so we would love to see good attendance whether you consider yourself a gifted runner or not.

EMOM x 20 min.
1. 20 KB Swings 24/16kg
2. 14 x 10m Shuttle
3. 20 Ball Slam 12/9kg
4. 14 x 10m Shuttle
5. Rest

A. Five sets for max reps: Strict Pull-up
*Rest 2 min. between sets.

B. For time:
50 Squats
25 Burpees
40 Squats
20 Burpees
30 Squats
15 Burpees
20 Squats
10 Burpees
10 Squats
5 Burpees

For time:
30 Front Squat 60/40kg
Run 600m
30 Hang Power Clean 60/40kg
Run 600m
30 Push Jerk 60/40kg
Run 600m