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 r

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.