EMOM 8 minutes alternating Handstand hold and L-sit hold Back squat 5-5-5-5-5 Work up to a heavy 5 for the day. You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form. Remember to keep your torso upright and push back on the bar through the entire range…

Tabata HSPU your score will be your highest score performed. Push press 2-2-2-2-2 work up to a heavy double for the day. Really focus on tightening the glutes as you fire the bar up so that your knees do not re-bend at the top of the lock out. AMRAP in 12 mins. 10 alternating Dumbbell…

Tabata toes to bar or knees to elbows EMOM 10 mins. 1 hang squat clean with a pause at the bottom of the front squat. For this variant we’ll be working from the hang and pausing in the bottom of the squat clean. That means you will perform a deadlift to hip height and then…

Tabatas air squats score is highest round EMOM 12 mins. Alternating 1 rope climb 2 power cleans at 75-80% of your max. Please warm up sufficiently. AMRAP 5 mins. 10 thrusters 75/115 Rx 10 toes to bar (T2B) Rest 2 min. AMRAP 5 mins. 10 thrusters and 10 lateral burpee over bar. 65/95 Rx Use…

EMOM 12 mins. Alternating HSPU and pistols. Your score will be your total reps from both movements. Full snatch 3-3-3-3-3 work up to a heavy 3 rep max For time: Sit-ups 30-25-20-15-10 Front squats 10-8-6-4-2 105/155 Rx+ 135/185

Tabata hand release push-ups, score is lowest round. Dead lifts 3-3-3-3-3 Work up to a heavy triple for the day. AMRAP IN 20 mins. 400m run 21 KB swings 53/70 7 strict pull-ups This is a heavier version of HELEN with strict pull-ups You can do Russian swings with the heavier weight to scale the…

EMOM 10 mins. Alternating 1st min. 1 rope climb 2nd min. :30 handstand hold For time: 22-16-10 Thruster Rx 65/95. Rx+ 95/115 Hand release push ups

Tabata calorie row Power snatch 5-4-4-3-2-1 Work up to a heavy single for the day, if time permits, go for a PR With a running clock: 3x800m runs rest 1 min. between runs.