20 Minute AMRAP: 20 Box Jumps (24/20") 15 Dumbbell Squat Cleans (22.5/15 kg) 10 Kettlebell Swings (32/24 kg) WARM UP: Calf Stretch Pidgeon Stretch Arm Rotations 3 Rounds: Frog Walk 20m 10 x Pushups 10 x Sit-ups 10 x Burpee Broad Jumps 10 x Deadlift (using dumbbells) 10 x Power Clean (using dumbbells) SCALING: Reduce height of box jump / do step ups Reduce weight of Squat Cleans or Kettlebell swings [...]

7 Sets of 3: Back Squat 7 Sets of Max Reps: Bar Muscle-ups WARM UP: Spiderman w/ Torso Rotation 20 x Sit-ups 10 x Jumping Lunges 5 x Pullups 5 x Burpees 10 x Kipping Swings SCALING: Scale Bar Muscle ups to Chest-to-Bar pull-ups

5 Rounds for Time: 15 Burpees Run 200m 100m Farmers Carry (32/24 kg) Rest 1 Minute WARM UP: Calf Stretch Samson Stretch 10 x RDL 10 x Broad Jumps 5 x Pullups 15 x Pushup plus Jog 400m SCALING: Reduce weight of Farmers Carry

5 Rounds for Time: 10 Pullups 15 Pushups 20 Squats 10 Burpees Run 400m Rest 2 Minutes Note: Wear a weight vest or webbing in available. WARM UP: Calf Stretch Samson Stretch Spiderman Stretch 5 x Inch Worms 10 x Kipping Swings 10 x Toes-to-bar 10 x Broad Jumps SCALING: Remove weight vest Reduce Reps Reduce Rounds Joining the ADF? We can help [...]

5 Rounds for Time: 10 Squat Cleans (42/30 kg) 10 Push Press (42/30 kg) 200m Farmers Carry (32/24 kg kettlebells) WARM UP: Calf Stretch Samson Stretch Jog 400m 3 Rounds: 10 x Toes to bar 10 x Broad Jumps 10 x Push-ups 10 x Walking Lunges

5 Rounds for Time: Run 400m 20 Deadlifts (80/60kg) 10 Burpees over the Bar WARM UP: Calf Stretch Pidgeon Stretch Samson Stretch Inch Worm Push-ups 3 Rounds: 5 Pull-ups 10 Toes-to-bar 15 Squats Row 200m Warm-up to working deadlift weight SCALING: Row instead of Run Reduce deadlift weight

10-20-30: Thrusters (42/30 kg) Burpees WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Torso Rotation 10 x Kipping Swings 10 x Toes-to-bar 10 x Mountain Climbers 3 Rounds: 5 x Power Cleans 5 x Front Squat 5 x Shoulder Press 5 x Thruster Run 200m

[A] 5 sets of 5: Front Squat Note: Rest as needed between Sets [B] For Time: Run 2400m, Rest Run 1200m, Rest Run 600m, Rest Run 300m, Rest Run 150m Note: Work Rest ratio is 1:1 WARM UP: Calf Stretch Samson Stretch > Spiderman Stretch Torso Rotation Glute Bridge 10 x Jumping Lunges 10 x Toes-to-bar 10 x Burpees Row 200m SCALING: Back Squat if you cannot hold bar in front rack Row [...]

For Time: 3 Rounds: 10 Pull-ups 10 Toes-to-bar 10 Burpees Without Break begin: 500m Farmers Carry (32kg per hand) The Farmers Carry is completed wearing a 8kg weight vest or body armour. Each time you drop the weights do 10 Burpees. WARM UP: Dynamic Arm Rotation 20 x Torso Rotation 10 x Thoracic Bridge 5 x Push-ups 5 x Kipping Swings 5 x Broad Jumps Calf Stretch Jog 400m SCALING: Ring Rows if [...]

21-15-9: Squat Cleans (62/42 kg) Wall Balls (20/14 lbs) Push-ups WARM-UP: 10 x Leg Swings Samson Stretch Mountain Climbers 10 x Glute Bridge 3 Rounds: 10 x Glute Bridge 5 x Pull-ups 5 x Toes-to-bar 5 x Wallball Squats 5 x Wallball Press 5 x Wallball Cleans 5 x Wallball Thrusters SCALING: Reduce Weight of Squat Clean or Wallballs