Strength: 10 mins 1 Sled Push 1 Farmers Carry 10 Cals Assault Bike 3 Power Cleans 5 Strict Pull Ups (3 sec pause at top) Wod: 16 min Amrap 16 Power Cleans 40/30kg 16 Toes to Bar 200m run

Strength: Deadlifts 3x5 @60% 2x4 @70% 1x2 @80% Wod : For Time 30/25 Cals Bike/Row/Ski/Ab 30 Slam Balls 30 Wall Balls 20/15 Cals.................... 20 Slam Balls 20 Wall Balls 10/5 Cals....................... 10 Slam Balls 10 Wall Balls

EMOM 5 2 X Hip snatch with 3 second pause at lowest possible point Only increase weight if full depth squat achieved & good technique EMOM 5 2 X Hang snatch with 3 sec pause @ lowest possible point EMOM 5 1 X Full snatch, pause at knee for 3 sec, pause at bottom for 3 sec Conditioning : 3 rounds 15 hang power snatch 30/40 15 burpees over the bar 15 pull ups

Strength : Front Squat 3 X 6 @60% 2 X 4 @70% 1 X 2 @80% 1 X 1 @90% Conditioning : Teams of 3 Relay style : 12 rds 15 KB Swings American 24/16kg 30 Du or 50 ss + 3 Burpee 12/10 Cal Row * Time cap 18 mins

Strength : Strict Press 6,6,4,4,2,2 Start at 50% to build to a heavy double Conditioning :  Every 3 mins for 12 mins Run 200m 10 Single arm DB Thruster 22.5/15kg 10 Box step ups with DB Core : 4 X 30 Sec Plank ( use weight if necessary)

Strength : 12 mins 1 Sled 1 Carry 3 Man Makers 4 Bench press 10-15 Sec L Sit 10 Cal AB Conditioning : 6 min AMRAP 12/10 Cal Row 20 Metre Double DB front rack carry 22.5/15kg 8 Burpee

Strength : Every 3 mins for 15 mins 6    Deadlift at 50% 10  Step ups with DB/KB Conditioning : 4 rds 40 secs on 20 off Max Effort Bike Erg Max Sit ups HSPU/HRPU KB Swings American 24/16kg

Strength/Skill 3 X 5 High Hang Power Snatch 3 X 3 High Hang Squat Snatch 10 sets Hang Power Snatch + 2 Overhead Squats Conditioning : 6rds 5   Chest to Bar 20 Airaquats 40 Double Unders  Time cap 10 mins Finisher : Core

Strength : Every 2 mins for 10 mins 10 Seated DB Press + 5 Strict Chin ups Conditioning : Partner up For time Run 400m 30 Front Squats 50/35kg Run 400m 40 STOH 50/35KG Run 400m 50 Thruster 50/35kg Run 400m * Time cap 16mins

Strength : Back Squat 5 X 5 @60-70% Tempo Squat 33x1 3 seconds descending 3 sec at  bottom and then drive up to start position and repeat X 5 Conditioning : 12 min AMRAP 18  Wall balls 12  Toe to Bar 6     Burpee Box Jump