Strength/Skill : 15 Mins 10 Pistol Squats 30 Double Unders or 30 Secs of Practice 5 Strict Ring pull ups or Rows or Muscle ups * quality reps  is what we are after. Conditioning : Partner up Every 3 mins for 18mins 12 STOH 60/40 Kg 16 Burpees over Bar 12  Front Rack Lunges 60/40kg * partner up with someone who is using same weight on barbell if possible.

Strength : Front Squat 10 sets to build to a heavy Double *20 mins Conditioning :   12 min AMRAP 15/12 Cals 12 Knees to Elbow 9 HSPU 6 Burpee Box Jump

Strength : 14 mins 10-8-6-4-2 Of Bench Press Strict Pull up Seated Floor DB Press * 1 Sled and 1 Carry after each set Conditioning : 3 rds for time 15/12 Cals 12 Single Arm Dumbell Thrusters 9    Chest to Bar Time cap 7 mins

Strength : Deadlift 4 X 3 @70-75% 3 X 2 @80-85% Conditioning : EMOTM X 18 Min 1  12/10 Cals Min 2  14 DB Snatch Min 3  12 Slam Balls Optional Finisher  : 3 rds 12/8 Push ups 20 Sec Hollow hold  Hold

Strength : Snatch Complex Every 2 mins for 12 mins 1 High Hang Power Snatch 1  Hang Power Snatch 1 Hang Squat Snatch Wod : For Time 100 Double Unders 15 Box Jumps 15 Kb Swings 24/16kg (American) 60 Double Unders 15 Box Jumps 15 Kb Swings 30 Double Unders 15 Box Jumps 15 Kb Swings 24/16kf

Strength: Push Press 15-20 mins to build to a heavy set of 2 Wod : 7 min Ladder 3 Clean & Jerks 60/40kg 3 T2B 6........ 6........ 9........ 9........ Keep adding 3 reps each round for 7 mins

Strength : Front Squat Every 2:30 for sets 3 X 6 @ 70% 3 X 3 @80,85,90% Conditioning : For time 40 Swings overhead 20 Bar Facing Burpees 10 Thruster 50/35kg 20 Bar Facing Burpees 40 Swingead overhead * Time cap 12 mins * write up time or how you far you got on board

Strength : 16 mins 1 Farmers Carry 1 Sled Push 1 Length DB lunge Overhead Carry 5 Strict Chins 5 Bench 10-20 Sec Ring Support hold 10-20 Sec Handstand Hold Conditioning : For time 18/15/12/9 Row for Cals HSPU/HRPU * Time cap 6 mins Core : 3 rds 20/10 off Dynamic plank with wall ball Leg raises Russian Twist

😏 ( running shoes will help)

Strength: Deadlifts 6x3 @70% Wod : For Time 50 Wall Balls 40 Slam Balls 30 Pull Ups 20 Burpees 10 Power Cleans 70/50kg