Every 2 mins x 32 mins 0-2 mins: 15 Cals Air Runner + 10 Wall Balls 2-4 mins: 10 Pull Ups + 12 Db Snatch 4-6 mins: 5 Hang Squat Cleans + 10 Burpees over Bar 6-8 mins: 18/15 Cals Ski

Strength : Strict Press 4,4,3,3,2 Super set with 5 Wide grip strict pull ups Every 3:00 Conditioning : EMOTM X 20 MINS 1st 40 Double unders or 40 Secs of SS 2nd 4 Hang Power Clean + 2 STOH 3rd 12/10 Cals Bike Erg 4th 3 Wall Walks or 20-30 Sec Hold

Strength : Front Squat 5 x 5 Sets 1.3.5 superset with 10 Double DB Reverse lunges Every 3:00 Conditioning : Partner up. 20 min AMRAP Row 24/20 Cals 16 Box Jump overs 6 Sync SA DB Devils Press ALT 12 Sync OH Lunges Run 20 Cals 20 TTB

Strength : Every 5 mins for 20 mins 3 Deadlifts @75% 8 DB RDLS 3 Bench Press @75% 5-8 Strcit Pull ups Conditioning : 10 Rds 45 Secs on 15 Secs off Bike or Run x 5 Ski or Row x 5

Strength Every 2.30Mins Back Squat 3 sets 10,8,4 Front Squats- Empty barbell 3sets 15,12,10 Wod Partner 15 Min AMRAP 16 Cals Row 20 Single Arm DB Thruster 10 Burpees over the DB 16 Cals run shared or 200m Run together outside 20 DB Snatch

Partner up. 4 rds 30/24 Cal Row 20 Target Burpees 4 Rds 30/24 Cal Bike 32 PB Reverse lunges 4 rds Run 30 Cals 30 Wallballs 4rd 24/20 Cals Ski 28 Box Step ups Time Cap 38 mins

Strength : EMOTM X 10 1 Power Clean + 1 Push Jerk ( Working Sets) Conditioning : 3 Rounds For Time 15 Power Clean alt STOH alt Front Squats 10 Burpee over bar Run 400 *if raining sub run with Bike 900m or Row 400m Time Cap 11 mins.

Strength : Push Press 5,5,4,3 2 Every 2:00 Conditioning : EMOTM X 20 1st HSPU X 12 2nd 10/8 Cals Echo Bike 3rd 10 -15 Pull ups 4th 3 Hang Squat Cleans

Strength : Back Squat ( Week 8 of 8 ) 2 x 4 @70,75% 2 c 4 @80% 20 reps @50% of 80% ( add weight from last week ) Conditioning : Partner For Time. 60/50Cal Row 40 Burpee Box Jump overs 50 TTB 30 Double DB Thrusters 30 TTB 20 Burpee Box Jump overs 20 Double DB Thrusters 60/50 Cal Bike Time Cap 18 mins.

Strength : Every 3 mins for 15 mins ( 5rds) 4 Deadlifts @70% 4 Bench Press @70% Conditioning : 12 min AMRAP 10/8 Cals Alt machines Run/Bike/Ski 2 Wall Walks 10 DB Clean and Jerks 12 SA DB reverse lunges