Strength :??? Conditioning : 19.2

Strength: Deadlift + Weighted Step Ups Every 4 mins for 20 mins 5 Deadlifts @ 60% 8 Weighted Step Ups Conditioning : 8 min AMRAP 12 Burpee Box Jump/Step 8  STOH 50/35kg Finisher : Core Tabata of Russian Twist Reverse Crunch

Skills/Gymnastics : 15-20 mins 1-3 Strict Muscle Up / Banded Muscle Ups  5 Ring Pull Ups + 5 Dips / 5 False Grip Rows 10 Pistol Squats 5 Strict HSPU/ 1-3 Negatives / 5 Pike Push Ups 10-20 L-Sit of KB/ High Box Knees Up Condtioning: Every 3 mins for 15mins Run 200m 10 Toes To bar 15 KB Swings overhead Scale Run 200m 6 Knees to elbow 12 Swings

Strength : Back Squat Every 3 mins 7 x 4 4 sets @ 70% 3 sets @ 80% Conditioning : Partner Up For Time 120 DU’s 60 Front Squats 50/35kg 60 Slamballs 120 DU’s 60 Burpee over bar 60 Slamballs 120 DU’s 60 Sit Ups 60 Slamballs * 1 person working 1 resting Time cap 14 mins

Strength : Bench Press Every 3 mins for 15 mins 6 Bench Press 60-70% 4-8 Strict Chin Ups ( weighted if possible) Conditioning: For Time Run 400m Then 20-16-12-8-4 Chest to Bar/Pull up Dumbell Snatch Run 400m

Strength : Pulling Strength Deadlift + Pull up 2 x 6 Deadlifts @ 60% 2 x 4 Deadlifts @70% 1 x 2 Deadlift.  @80% Perform a set of * 5-8 Wide Grip Pull-up after each set of Deadlift. Conditioning : 19.1

Strength : Every 90 seconds for 8 sets 1 Clean Deadlift 2 Hang Power Clean 1 Hang Squat Clean * Build to a heavyish set Conditioning : 3 rds  For Time Run/Row 200m 21 Airsquat 15 Single Arm DB C + J 9  Burpee over DB * 12 min Cap

Strength : Push Press 5x5 @65% Wod : Teams of 3 12 mins Calories Bike/Rower/Ski 3 Thrusters 42.5/30kg 3 Pull Ups/Jumping Pull Up/Ring Row 6 Thrusters 42.5/30kg 6 Pull Ups/Jumping Pull Up/Ring Row Keep adding 3 reps to both movements each round until 12 mins is up 1 person is always on Bike Rower or Ski Erg Other 2 people are sharing reps, 1 working 1 resting. You can change the person on machine as much as you want. The score for the workout will be total calories and total reps added together

Gymnastics : 20 mins 5 Strict HSPU/ Negative/Box /Pike 10 Pistol / Band / Box 1 Strict Ring Muscle Up + 5 Dips Or 5 False Grip Ring Pull Ups l/Ring Rows + Dips 10-20 Sec KB L Sit Conditioning:  Every 3 mins for 15 mins 6 Burpee Box Jump 12 KB Swings over head 18 Walballs

Strength : Back Squat 2 x 7 @ 65% 2 x 4 @ 75-80% 1 x 2 @ 85% Accessory: 3 sets Waking Double Dumbell Lunge ( full length of gym) suitcase carry or front rack carry. Condtioning : AMRAP 10 mins 20-16-12-8-4 of Dumbell Snatch 22.5/15kg After each set of DB snatch 30 Double Unders 8 Chest to Bar/Pull up * no dropping DB from overhead.

Strength : 14 mins 1 Sled Push 1 Farmers Carry 5 Bench Press (heavy) 5 Man Makers 5 Strict Pull Ups (add weight if possible) 10 Cals Bike 10 Kb Step Ups 20" box (5 each leg) Wod : For Time 100 Double Unders 80 Wall Balls 40 T2B 100 Double Unders 10 min time cap

Condtioning: For Time Run 400m 30 Box Jump overs Run 400m 30 Hang Power Cleans 60/40kg Run 400m 30 Lateral Burpee over bar Run 400m 30 HSPU/HRPU Run 400m * Time Cap 25mins Finisher : Core

Strength: Strict Press 2x6 @60% 2x4 @70% 2x2 @80% Wod : Partner Up In 3 mins complete as many reps as possible Thrusters 42.5/30kg 30 seconds rest Then 3 mins of Pull Ups 30 seconds rest Then 3 mins of Kb Swings 24/30kg 30 seconds rest Then 3 mins of Cals Bike/Rower/Ski One person working at a time. Score is total reps of all movements combined

Gymnastics/Skill : 15-20 mins Strict Handstand Push up x 5  / Progessions ( Pike or off Box or Negatives) Handstand Walk / Progressions ( Wall Walk/ shoulder taps) 10 Pistol Squats / Progessions / Box or Band ) 3 Strict Ring Muscle Up / Progressions L Sit off Kettle Bell Conditioning: For Time 4rds 12 Toes To Bar / Knee to Elbow 14 DB Snatch 18 Airsquats

Strength : Back Squat 2 x 6 @ 60% 2 x 4 @ 70% 2 x 3 @ 80% Accessory :  6 x 3 High Box Jump Conditioning : 10 mins Run/Row 400m Then AMRAP 30 Double Unders 15 KB Swings American 5 Burpee Pull up

Strength : 14 mins 10-8-6-4-2  of Bench @ 60-70% 20-18-26-14-12-10 of Double DB Front Squats * after each set 1 Sled 1 Carry Condtioning :  8 min AMRAP 20 Airsquats 20 Sit Ups 10 Overhead lunges with plate 20/15kg 10/8 Cals

Strength : Deadlift 5 x 6 @ 60% Conditioning : Every 3 mins for 15 24 Swings 12 Burpee over Bar 6 STOH 60/40kg Finisher : Core work

Strength : Clean complex 8 rds ( every 2 mins ) 1 Clean Deadlift 1 Hang Power 1 Hang Squat 1 Front Squat Conditioning : Partner Up 12 min AMRAP 60 Double Unders 20 Chest to bar/Pull up 60 Slamballs 20 HSPU/HRPU 60/50 Cals 1 person working 1 resting

Gymnastics: 10 mins 5 Strict HSPU/Box Push Up / Pike Push up 10 Pistol Squat ( progressions ) 15 Sec L Sit Strength : Strict Press 4 x 4 @70-80% Conditioning :  3 rds 40/20On/off Burpee Box Jump Rowing/BikeSki DB Hang Clean + Jerk ( 1 Dumbell)

Strength : Back Squat 3 x 5 @ 60-70% 3 x 3 @ 75-80% Condtioning : For Time Run/Row 400m Then 40/30/20 of Wallballs * do a set of 10 Toe 2 Bar after each set of Wallball * TIME CAP 12 mins