Strength : Every 90 secs  8 rds  ( 12 mins ) 2 X Hang Power Clean + 1 Hang Squat Clean Condtioning: For Time . Partner  up 100 AB Mat Sit Ups 100 Wall Balls 1000/900 m row 100 Slamballs * complete in what ever order you want. Time Cap ( 15mins )

Mobility for shoulders 15 mins Strength : Strict Press 5x3 @60/65% Wod : 10/9/8/7/6/5/4/3/2/1 Burpees Strict Pull Ups 10 min time cap

Strength : Front Squat  every 3 mins for 18 mins 6 x 4 Start @ 60%,65%,65%,70%,70%,75% Super set with DB/KB bent over Row. 7 each side Conditioning: Every 3 mins for 21 mins ( 7 rds ) 12/10 Cals Bike/Rower 20 Swings 10 Single DB press

Strength : 15 mins Cap 10-8-6-4-2 Seated Strict DB/KB Press Reverse DB/KB Reverse Lunge Lunge Bench Press @50-60% Conditioning: Every 3 mins for 12 21 Barbell Thrusters 15 Push Ups 9 Strict Pull Ups/Chins Core : 3 rds 30 on 15 off Hollow Hold Mountain Climbers Leg Raises

Strength: Deadlifts (25mins) 2x5@50% 2x4@60% 2x3@70% 3x1@80-85% Wod : 8 min Amrap 10/8 cals bike/ski/rower 10 Slam Balls 10 Hang Power Cleans 40/30kg 200m run

Strength : Clean 8 rds Every 2 mins 1 Pause Clean ( pause 3 secs at Hang ) 1 Full Clean 1 Front Squat Conditioning : Partner  Up  14 mins 15 KB Swings 24/16kg American 12 Goblet Squats 9 Chest to bar/ Pull Up 6 HSPU * I person does full rd

Gymnastics : 7 mins 2 Wall walks 15 sec Hollow Hold 10 Close Grip Push Ups Strength: Strict Press  ( 15 min ) 2 x 5 @60% 2 x 4 @65% 2 x 3 @70% Conditioning:  3 x 3 min AMRAP 10 Wall Balls 10 DB Snatches 25 Double Unders Rest 1:00 between sets

Strength : Back Squat ( 20 mins ) 5 x 7 @ 40-50 % Tempo 32X Focus is 3 second controlled descent with a 2 sec pause at bottom  explode up. Accessory : 3 rds of Front DB/KB lunge 1 length of Gym Condtioning : 15/12/9/6 Burpee Box Jumps Toes to Bar Run 400 m

Strength : 12 mins 1 Sled 1 Farmer Carry 3 Hangpower Clean 5 Bench Press 10 Cals Ski/Bike ( no rower ) 10-15 Sec Ring Support Conditioning :  Tabata Wallballs KB Swings Slam Balls

Gymnastics  : Pull Ups 5x5 with a 15 sec hang before starting each set Strength : Deadlift 7x3 @65-70% Wod : 6 min Amrap 8 Thrusters 40/30kg 8 Pull Ups 8 Push Ups