Midline : 6 mins 10 V Ups / Reverse Crunch 10 Sec Hollow Hold 10 Leg Raises Strength : 12 mins 1 Sled 1 Carry 4 Strict Press 6 Strict Wide Grip Pull up 10 KB Step Ups Conditioning: 5  rds 40 Double Unders 15 Slam Balls Cap 9 mins

Strength : Deadlift 7 x 3 @ 70% Every 3 mins Accessory : 4 x 8 Horizontal Rows ( use box if possible  ) * keep movement slow and controlled Conditioning: 3 x  3 min AMRAP 8 DB Snatches 12 Push Ups 6 Box Jumps * rest 1 min between rds

Gymnastics : 8 mins 1 Wall walk with 15 sec hold ( upscale to palm raises/shoulder raps) Or Handstand walk practice 3 Strict Chins with tempo  325 ( 3 sec pulling up 2 secs at top and 5 descending ) Conditioning : Teams of 3 18 min AMRAP 10 TTB/Strict Knee Raises 10 DB Front Squats 15/10kg Row/Bike 10/8 Cals * relay style rounds

Strength : Clean + Push Jerk Every 90 Seconds for 15 mins ( 10 sets ) Clean + Jerk x 2 Conditioning :  For Time 80 KB Swings Russian 26/16kg 40 Burpee 40 KB Swings 20 Shoulder to overhead 50/35kg * 10 min Cap

Strength : Tempo Back Squats 6 x 4 @ 50-60% Tempo is 3 sec down 2 @ bottom and drive up. Every 3 mins Conditioning: 12 min AMRAP 21 Wall Balls 15 Overhead Lunges with Plate 20/15kg 9 Pull Ups

Strength : 12 mins 1 Sled 1 Double Dumbell Front rack/Suitcase  lunge length of gym 2 Hang Power Clean 4 Bench Press 5 Strict Chins ( add weight if possible ) 10 Cals Conditioning : 2 Mins for 12 8 Chest to Bar/Pull up/ Ring Row 12 Push Press 40/25kg

Strength : Emom x 6 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 1 High Hang Squat Clean Wod : 21/15/9 T2B Kb Swings 24/16kg (American) Every min 4 burpees Workout starts with 4 burpees

Strength : Thruster Every 1:30 for 12 mins 3 Thruster * Clean from ground if possible Conditioning: “ Partner Up” 3 mins Max Row 1 min rest 3 Mins Max Slam Balls 1 min rest 3 mins Max Thruster 40/25kg 1 min rest 3 Mins Max Double Unders 1 min rest Cool down stretch 10 mins

Gymnastics : Pull up and Dip 5 rds 5-8 Strict Pull up 5-8 Dip * every 2 mins complete a set of both movements Conditioning: Every 3 mins for 18 mins 8 Single arm Push Press/Jerk 22.5/15kg 12 Box Jump Overs 16 Wall Balls Cool down Stretch : 10 mins

Strength : Deadlift 6 x 4 @ 60% Every 3 mins Accessory: 4 x 30 Sec Weighted Plank Conditioning: AMRAP 12 mins Run 200m 10 Reverse Lunge 24/16kg 10 Down Ups Stretch/Cooldown : 10 mins