Strength : Back Squat 5 X 6 @40-50% Accessory : 5 rds Holllow to Arch ( 15 Sec in each position) 30 Sec rest between rounds Conditioning : Run 200m 21 Toes to bar 21 Box Jumps Run 200m 15 Toes to Bar 15 Box Jumps Run 200M 9 Toe to Bar 9 Box Jump

Strength : AMRAP 14 Mins 1 Sled Push 1 Farmers Carry 1 Over head Lunge walk (use 1 DB) 5 Strict Chin Ups 5 Strict Presses 10 Cals Ski/Bike Conditioning :   For Time 12 Rds of Cindy 5 Pull ups 10 Push ups 15 Airsquats ( use wall ball for depth) * Time Cap 12 mins

Strength : Deadlift 5 X 4 @ 60%,60%,65%,70%,75% Conditioning :  For Time Run 400m 2 rds 8 STOH 50/35KG 8 Lateral Burpees Run 400m 2 rds 8 Toes to Bar 32 Double Unders

Gymnastics/Skills : 20 mins Pistol Squats/band P Squats/Box P Squat X 10 Handstand Walk / Free stand  Handstand Kick up / Shoulder Taps / Wall Walk Strict Ring Muscle ups / Hig Ring Pulls / False Grip holds/ Transition Pull Throughs / False Grip Ring Rows 5 Strict Toes to Bar/Knee Raises Conditioning : Every 3 mins for 15 mins 6   Burpee Box Jump/Steps 12 DB Snatch 18 Swings

Strength : Front Squat Every 3 mins for 15 mins 4 Tempo Squats @60-70% 43X1 20 Russian Twist Conditioning : Partner up 80-60-40-20    Wall Ball 40-30-20-10    Hang Power Clean 20-15-10-5      Strict HSPU/Pike Push up *18 min cap

Strength : Every 3 mins for 15 mins 4 Bench press @70% 5-8 Wide Grip Pull ups Conditioning : 15 Min AMRAP Run 200m 20/15 Cals 12 Single Arm DB push press/jerk

Strength : Deadlifts Every 2 mins for 14 mins 2 reps @80% Wod : for time 21/15/9 Power Cleans 60/40kg T2B

Skills/Gymnastics : 15-20 mins 5 Strict HSPU/ Pike Push Up / Negatives / Wall Walk 5 Strict Chest to Bar/Pull Up / Negatives 5 Plank Powell raises either side 5 Kipping C2B/Pull up / Beat Swings Conditioning : Every 3 mins for 18 mins Run/Row 200 m 30 Double Unders 10 DB Snatches ( Alt each rep)

Strength : Back Squat 6,6,4,4,3,3 Build to a heavy treble. Start @ 50% 20 mins Conditioning : Partner up 10 rds 6  Shoulder to Overhead 50/35kg 10 Box Jump 14 KB Swing over head 24/16kg * you go I go, partner A completes full Rd before partner  B starts. ** Time cap 20 mins

Strength: Conditioning :19.4