Strength : 15 mins 1 Farmers Carry 1 Push 1 Drag 2 Hang Power Clean 4 Bench Press 10-30 Sec Supinated isometric 10-30 Sec Ring Support hold 10-30 Sec Hollow Hold Conditioning : 8 min AMRAP Run 100m 10 Hang DB C + J 20 Sit ups

Strength : Deadlift 5 X 4 60%,65%,70%,75%,80% Every 3 mins Conditioning : 25/20/15/10/5 DB Box step overs ( use one DB) Push Ups Cals on Bike

Skill :  Quality 10-15 mins 5 Strict HSPU / Pike Push Up 10 Pistol Squats 20 Sec L Sit Strict Muscle up / Ring Pull up Conditioning : Tabata of 4rds 40/20 DB Snatch Row for Cals Reverse Lunge with KB Plank * complete all 4 rds of one movement before moving on.

Strength: Back Squats Every 2 mins for 12 mins 4 reps @65% Wod : Partner Wod (For Time) 3rds of 30 Power Cleans 60/40kg 30 Wall Balls 100 Double Unders

Strength : Press and Pull Every 3 mins for 15 mins 4 Strict press 6 Strict Chin up 10 DB bent over rows Conditioning : 8 min ladder 5 STOH 42.5/30 KG 5 Burpee over bar Lateral 5 Chest to Bar * add 1 rep each Rd completed Midline : 6 mins 15 Sec Hollow to 15 Sec Arch 10 v ups / leg raises

Strength: 12 mins 1 sled push 1 farmers carry 5 man makers 5 bench press 10 cals AB Wod : 3rds for time 15 Hang Power Cleans 60/40kg 15 Burpees over the bar

Strength : Deadlift 2 X 6  @ 70% 2 X 4  @ 75-80% 1 X 3  @80-85% 1 X 10  @50% Every 3 mins Conditioning : 3 rds 21 Dumbell Snatch 15 Dumbell step ups 9   HSPU / HRPU * Time cap 10 mins

Skills : 15 mins 5 Strict HSPU/ Progessions Strict toes to bar  Progressions X Strict Muscle up / Progessions 10 Pistol Squat / Progessions Conditioning : Every 3  mins for 15   10 Toes To Bar 40 Double Unders 10 Burpee

Strength : Snatch 2 Sets Of 3 Pause Power Snatch ( 3 sec Pause mid shin + 3 at knee + 3 at mid thigh) Every 2 mins for 10 mins Conditioning : Partner up AMRAP 15 MINS 16 Shoulder over head  50/35kg 28 KB Swings over head 24/16kg 40/32 Cals Bike/Rower * 1 person working 1 person resting

Strength : Back Squat 2 X 4 @ 70% 2 X 3 @ 80% 2 X 2 @90% 1 X 10 @50% warm up to working set of 70% and then every 3 mins for sets. Conditioning : 10 min AMRAP Run 100m 15 Wall Ball 10 Push up 5 Strict Pull up Finisher : 5 rds 20 Sec Hollow into 20 Sec Arch 30 Sec rest Between sets