your results...

Game! Cone snatch AMRAP in 20 minutes, I go, You go:5 dball slams7 calories9 box jump overs

Yoga Warmup  3:00 on/1:00 off x 1010 KB swings10 KB thruster10 Calories 

2 rounds, for quality:30s hollow hold or rock30s superman hold or rock2 rounds, for quality:30s front leaning rest30s reverse plank 5 rounds, for quality:10 kipping pull-ups10 push-upsRest as needed between rounds For time:800m run50 kettlebell swings400m run

30 min time cap 21-15-9 Push pressBox steps  21-15-9Push ups Box jumps  21-15-9Box dips Box jump overs 

Touch and go power snatch tech Building across 6 sets2 sets:5 power snatch *aim to complete in under 20s2 sets:4 power snatch *aim to complete in under 20s2 sets:3 power snatch *aim to complete in under 15s For time:9 power snatch15 bar facing burpees6 power snatch12 bar facing burpees3 power

Skill Chest to bar pullups  Every 1:15 x 63-5 Chest to bar  AMRAP 12:50-m double-DB farmers carry 100-m run10 pull-ups / Chest to bar 

20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat For time:400m run, then3 rounds of:9 thrusters9 overhead squats9 strict pull-ups9 medball toss burpees400m run to finish

1 warm up 3 heavy sets 8 Deadlift 16 alt side lunges8 swiss ball hamstring curls,  1 warm up 3 heavy sets 8 Push ups 16 alt Gorilla row 8 Toes to bar  1 warm up 3 heavy sets 8 Narrow stance goblet squat 16 alt DB seated shoulder press 8 high ring row 

8 Min AMRAP 200 m run 1-3 Wall walk 12 DB hang clean  2 min in between  8 Min AMRAP 200 m run12 Foot Elevated Shoulder taps 12 DB walking lunge  2 min in between  8 Min AMRAP200 m run 6 burpees 6 DB thrusters

Hanstand balance progression 3 rounds for time:400m run30 kettlebell swings