Strength/Gymnastics : 20 mins 5 Strict Pull ups  ( add weight if necessary) 5 Pike Push Ups ( partner up to spot, each other ) 20 Sec Hollow hold 20 Ring Support hold Conditioning : For time Partner up 40 Thruster 42.5/30kg 50/40 Cals Row 30 Thruster 50/35kg 50/40  Cal Bke Erg 20 Thruster 60/40kg 50/40  Cals AB

Strength/Skill Hang Power Snatch 15 mins working on technique Wod : 10 min Ladder 3 Power Cleans 60/40kg 3 T2B 3 Box Jumps Over 6......... 6......... 6......... 9.......... 9.......... 9.......... Keep adding 3 reps every round until 10 mins is up

Strength : Back Squat Every 3 mins 2 X 8 @60% 2 X 6 @70% 1 X 4 @75-80% Accessory work : 3 rds 2 X DB front rack or suitcase carry length of gym Conditioning : 8 mins Run/Row 400m or Bike 800m In remainder of time AMRAP 16 Wall Balls 12 Push ups

Strength: 10 mins 2 Sled Pushes 5 Deadlifts @65% 5 Man Makers Wod 3x3 min amraps with 2 mins rest after each 3 Strict Pull Ups 6 Kb Swings (American) 24/16kg 9 Air Squats

Strength : Every 2 mins for 12 mins 4 Heavy Thrusters Conditioning : Every  4 min for 16 mins Row 400m Bike 800m 10 Hang Power Cleans 60/40kg

Strength : Bench Press 8,8,6,4,2 Build to a heavy Double Skill : Toes to Bar 5 rds of 5-10 Toe to Bar ( unbroken sets) Conditioning : 8  min AMRAP 15 Box Jump overs 12 DB Snatch 9   Burpee

Strength : Front Squat 3 X 6 @ 60-70% 2 X 3 @ 70-80% 1 X 2 @ 80-90% Conditioning : Every 3 mins for 18 mins Run/Row 200m or Bike 400m 15 Wall Balls 5 - 10 Strict Pull up / Horizontal row / Ring row Core : 3 rds 10 Reverse crunches 10sec hollow hold 20 Russian twists Rest 30 secs between rounds

Strength: 12 mins 1 sled push 1 farmers carry 5 strict pull ups 5 man makers 10 cals bike 5 bench press Wod : "Grace" 30 Clean & Jerks 60/40kg

Strength : Deadlift 3 X 5 @ 60% 3 X 4 @ 70% Conditioning : 3 rds for time Run 400m 10 Clean and Jerks with 1 Dumbell 10 Reverse lunge with Dumbell

Skill : Clean Every 2 mins for 16 mins I Power Clean 1 Hang Power 1 Squat Clean * we are going to focus on speed so keep weight moderate Conditioning : EMOTM X 15 1 Front Squat X 5 ( clean barbell from floor if possible ) 2 Lateral Burpee over barbell X 12 3 Double Under X 40