Strength : Push Press 5 x 5 @70% Accessory : 4  x 8  Seated Dumbell Press Condtioning  :  Partner Up Amrap 15 mins 40 Slamballs 20 Toes To Bar 40 Thrusters 40/30kg 20 HSPU or Hand release push up Run 400m * Both Run together and 1 person working each movement

Gymnastics : 5 mins of 20 sec Handstand Hold 3 Wall Walks 20 sec Hollow Hold Strength: Deadlift 5x5 @ 60% Wod : 21/15/9 Wall Balls Burpees Kb swings

Strength : Front Squat Every 3 mins 10-8-8-6-4 Sets @ 50%,60%,65,70%,75% Condtioning : AMRAP 10  mins 5 Pull up 10 Push Up 15 Airsquats ( use wallball ) Rest 2 mins For Time 30/25/20/15 Sit ups Double Unders

Midline : 6 mins 20 sec Flutter kicks 10 Sec Hollow Hold 20 Plank Leg raises ( 10 R + 10 L ) Strength : 12 mins 1 Sled Push 1 Farmer Carry 1 Walking Lunge with DB ( 15 m ) 4 Bench Press @70-75% 6 Strict Chins 6 Dips 200 m run with wall ball Condtioning : 4ds  of 30/30 Slamball Single KB or DB Press ( Alt every 5 reps ) High Box Jump

Gymnastics: Pull Ups 5x5 with 3 sec hold at the top of each rep Strength : Deadlift 6x3 @70% Wod : 3-2 min rounds with 1 min rest after each round 100 Double Unders/100 Single Skips Max Wall Balls in remaining time left Score is total Wall Balls at the end of 3 rounds.

Strength : Every 2 mins for 12 mins 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Condtioning : Partner Up Every 5 mins for 20 mins Run 400m together 20 HSPU / Push Ups 12 Squat Cleans 60/40kg * share out reps however you want

Gymnastics: Core 3rds 1 max effort L-Sit 10 sec Hollow Hold 10 Hollow Rock 10 Leg Raises Strength: Push Press 6x3 @70% Wod : For Time 40/30cals bike 40 Thrusters 30/20kg 30 T2B 20 Burpees

Gymnastics : 7 mins 3 Wall Walks 30 sec Plank Hold ( use rings if possible) Strength : Back Squat Every 3 mins 10-8-8-6 Sets @ 50%,60%,65,70% Condtioning : For time: 0-5 mins 30 Push-ups, hand-release 30 Front Squats 40/30kg 30 Pull-ups Rest 3 mins minutes For Time  20 Push-ups, hand-release 20 Front Squats 50/35kg 20 Pull-ups

Strength : AMRAP 14 mins 1 Heavy Sled 1 Farmers Carry 5 Back Squats @ 60% 5 Dips ( use weight if possible ) 5 Chin Ups ( use weight if possible) 10 Defecit Push-ups 10 KB Step Ups Condtioning : AMRAP 12 mins Partner Up 40 Double Unders 10  Push Press 50/35kg 10/8 Cals Bike/Rower * 1 person completes full rd before next person starts

Strength : Deadlift 8 @ 50% 6   @ 60% 4   @ 65% 4   @70% 2    75-80% Condtioning : Every 3 mins for 15 mins 12 Box Jumps 10 Front Rack Lunges 50/35kg 8 Toes to Bar / V-Ups Midline : 3rds 20 Sec Side Plank R + L 10 Reverse Crunch 10 Sec Hollow Hold * rest 1 min after each round