Thursday the 1st of NovemberStrength : 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...
Wednesday the 25th of OctoberMobility 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
Tuesday the 30th of OctoberStrength : 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...
Friday the 26th of OctoberStrength : 15Â mins Cap 10-8-6-4-2 Seated Strict DB/KBÂ Press Reverse DB/KB Reverse Lunge Lunge Bench Press @50-60% Conditioning: Every...
Thursday the 25th of OctoberStrength: 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...
Wednesday the 24th of OctoberStrength : 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...