Skill/Gymnastics : Pulling 3 x 4 Strict Pull ups with 5 sec negative (use box if necessary) 3 x 4 Wide Grip Strict ( use a band if necessary) Every 90secs Pushing/Pressing 5 rds 5 push ups with 5 sec negative and 5  sec hold at bottom of each push up + 20 Sec Handstand Hold Every 90 secs Conditioning : 12 Min AMRAP Run 100 m 10  DB Thruster 15/10kg 10  Burpees * add 1 rep each rd you complete

Strength: 10 mins Sled push Farmers carry Man makers x 5 10 cals AB 10 sec hold rings Wod : Teams of 4 Object Carry Each time will have 5 objects Each person will carry all of the 5 objects 100m 5 times

Strength : Every 3 mins for 15 Bench Press X 4 @ 70% KB/DB Step up X 12 Conditioning : Partner up 8 rds 9 Toes To Bar 12/8 Push ups 18 Wall Balls * one person does full round before other person goes *Time Cap 14 mins Core : 4  rds 15 Sec each Side plank R + L 15 Sec Front Alt between high and low plank each Rd

Strength : Strict Press Warm up 5 @ 40% 5 @ 50% Working Sets 3 @65% 3 @75% 3 - 6 @85% Accessory : 4 rds 30 Sec Handstand Hold 10 Bent over row with DB Conditioning : Every 3 mins for 15 40 Double Unders 10 Bar hop Burpees 5   Hang Squat Cleans 60/40kg

Strength : Snatch 3x3 Hang Power Snatch 3x3 Power Snatch 3x1 Squat Snatch Wod : Partner 10 min Amrap Run 400m 40 Thrusters 40/30kg 40 Pull Ups Run 600m 30 Thrusters 30 Pull Ups

Strength :  Back Squat Week 2 Warm up 1 X 5 @40% 1 X 5 @50% Working Sets 3 @65% 3 @75% 3-6 @85% Accessory : 3 X 10 Reverse Lunge with KB or Db's Conditioning : For time Buy in 50 KB swings 24/16kg Russian 21/18/15/12 Cals DB STOH 22.5/15kg * cap 12 mins

Strength : 14 mins 1 Sled Push 1 Sled Pull 1 Farmers Carry 3 Bench Press 5 Supine chin ups with 5 sec isometric hold at  top of each rep 8 Seated DB Press 10 V ups or reverse crunch Conditioning : For time 4rds 5 Hang Power Cleans 60/40kg 10 Slamballs 15/10kg 15 Sit ups

Strength : Deadlift 20 mins Find 1RM Conditioning :  Every 3 mins for 15 mins Run/Row 250m or Bike 500m 5 Strict HSPU or Pike Push Ups 50 Double Unders

Strength : Strict Press Warm up 5 X 40% 5 X 50% Working sets 5 X 60% 5 X 70% 5-8 X 80% Accessory : 3 rds 3 Strict Pull + 3 Strict Wide Grip Pull up + 15 Sec Hollow + 15 Sec Arch Rest 1 Min between rds Conditioning : For time Sprint 21/15/9 Pull up Wall Ball

Strength : Every 90 secs mins for 15 10 Rounds 1 Power Clean + 1 Hang Power Clean  + 1 Push jerk ( 2 sec pause in each catch pos) Conditioning : Partner workout 12 min AMRAP Bike Erg 1000m 80  Slamballs Row  500m 80  Kettlebells American 24/16kg