Workout Thrusters 7 x 3

Workout 5 Rounds of: 1 minute Deadlifts (75-80% of your Bodyweight) 1 minute Push-ups

Workout 10 minute AMRAP 100m Overhead walking lunges (20/10kg plate) 30 Butterfly sit-ups

Workout 3 Rounds for time: 1 km Run 40 Pull-ups

Workout Hang Squat Clean 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1

50 Burpees 400 meter Run 50 Push press (45/30kg) 400 meter Run 50 Pull-ups 400 meter Run 50 DB Snatches (24/16kg) 400 meter Run 50 Butterfly sit-ups 400 meter Run

Workout For time: 120 Air squats 60 Push-ups 20 Power cleans (50/35kg) 90 Air squats 45 Push-ups 15 Power cleans 60 Air squats 30 Push-ups 10 Power cleans

Workout Teams of 2 20 minute AMRAP 2 Rope climbs 20 Pistols, alternating 40 Double Unders

Workout Behind the Neck Jerk 7 x 1

Skill WOD: Ring Muscle Ups