Strength : 12 mins 1 Sled Push 20 Sec Plank 1 Farmers Carry 20 Sec Plank 5 Deadlifts 20 Sec Plank 10 Dumbell Strict Press (seated position) 20 Sec Plank Wod : For Time 1-10 Reps of Pull Ups (Strict) Dumbell Snatch Sit Ups

Strength : Every 4  mins for 20 mins 5 Bench 10 Lat Raises with plates 10 Front Raises with plate 5 Wide Grip Pull up Condtioning: 3 rds Run 400 m 21 Thruster 40/30kg Run 400 m 15 Thruster Run 400 9 Thruster * Time Cap 12 mins

Midline : 6 mins 20 Plate Sit-ups 20 Russian Twist with plate 20 Toe Touches Strength : 5 Rds ( 15 mins ) 3 Power Clean ( no touch and go ) set each rep 6 High Box Jumps Condtioning : Partner AMRAP 10 mins 40 Slamballs 20 Cals Bike 40 HSPU/HRPU 20 Cals Row 40 KB Goblet Squat

Gymnastics: Handstand holds Build to 3 mins/use wall walk to scale Strength: Strict Press 5x4@70% Wod : 3rds for time 70 Double Unders 10 Push Press 60/40kg 15 Kb Swings (American) 24/16kg

Strength : Front Squat 5 x 4 @ 70% Every 2 mins Accessory : 3 rds Walking lunge with DB/KB suitcase carry Condtioning : AMRAP 12 mins Run 200m 15 WallBalls 10 Burpees

Strength :  10 min AMRAP 1 Sled 1 Carry 4 Bench @60-70% 4 Deadlift @60-70% 5 Strict Dips 5 Strict Chins 10 Weighted Sit Ups ( use plate ) Condtioning :  EMOTM X 15 1. 3-5 Man Makers 2. 12/10 Cals on Bike 3. 10 STOH 50/35kg 4. Rest Midline : 1 Round 30 Sit Ups 30 Leg Raises 30 Mountain Climbers Accumulate 60 sec Hollow Hold

Strength : Every 90 secs x 8 1 Hang Power Clean + 1 Hang Clean + 1 Jerk Condtioning : “ Desire “ 5 mins Max Burpee Box Jumps Rest 5 mins 5 mins of 30 Double Unders 10 Slamballs

Strength : Every 3 mins for 18 mins 1 length of DB Front rack lunge 20 Russian twist 15 Reverse Crunch 15 Sec L sit from KB or Hollow Hold Condtioning: Partner AMRAP 15 mins Run 200 m together 20 DB Push Press 20 DB Squat 20 Burpees over DB Recommend weight 22.5/15kg

Gymnastics: Pull Ups 3rds of 5 Strict- 5 Kipping Pull Ups - 5 Kipping Chest To Bar Strength : Push Press 7x3@70% Wod : 12 min Amrap 25 Wall Balls 20 T2B 15 Push Ups

Mobility : 10 mins Strength : Backsquats 7x3 @70% Wod : 3 min Amrap 7 Power Cleans 60/40kg 7 Bar Hop Burpees 7 Kb Swings (american) 24/16 Rest 2 mins then go again. The aim is to go hard for 3 mins, rest and then match or better the first round. Go on Limerick 😜😜