Siteplicity

5 – 26 – 22 5 rounds 100m run x 2 1 rope climb 100m run x 2 20 double unders

5 – 25 – 22 amrap 15 3 – 6 – 9 – 12 – etc sumo deadlift high pull box jump push press 95/65

5 – 24 – 22 A. Back squat 8 x 3 build for 4 sets , sets 5 – 8 do same weight across. B. Amrap 10 15 toes to bar 25 ‘ hsw

5-23-22 10 rounds or 30 minutes cap 250m row 10 burpees over rower rest 1 : 1 with partner.

5 – 20 – 22 AMRAP 15 45 DUBS RUN 250 15 PULL UPS

5 – 19 – 22 A. Deadlift 5 -5 -5 across B. Deadlift 2 – 2- 2- 2 building C. amrap 12 or 3 rounds partner share reps 50 DB Deadlift 40 DB Hang power clean 30 DB squats

5 – 18 – 22 AMRAP 30 Row 500m max set HSPU or Push ups Partner 1 rows with partner 2 does 1 max set then switch once row is complete

5 – 17 – 22 4 x 5 min amrap Buy 500m run max reps snatch x 2 rounds max reps clean and jerk x 2 rounds score total reps with 135 / 85 bar rest 2 min between rounds

5 – 16 – 17 10 Rounds each , rotate full rounds with partner 10 box jumps 24/20 10 KBS 53 / 35 10 burpees to target

5 / 13 / 22 10 x 1 min amrap 5 thrusters 155 / 105 max cals bike rest 2 min score calories and thruster load.