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

Strength : Push Press + Push Jerk 5 sets Of 4 Push Press + 1 Push Jerk Conditioning : For Time 400m Run (together) 50 DB Snatch 22.5/15kg 400m Row 50 DB Box Step ups  22.5/15kg 800m Bike erg 50 Chest to Bar 400m Run together

Strength : Front Squat 4 X 4 @70% 2 X 3 @80, 90% 1 X 2 @90%+ Conditioning : 10 rds 9    Thruster 42. 5/30kg 35  Double Unders or 60 Ss * 15 Min cap

Strength: 12 mins 1 sled push 100m farmers carry 5 man makers 5 deadlifts 20 plank 10 cals rower Wod : For Time 3rds of 15 T2B 15 Slam Balls 15 Shoulder To Over Head 50/35kg

Strength : Press and Pull Every 3 mins for 15 mins 4 Bench 6 Strict wide grip pull ups 15 Sec Hollow Rock / hold Conditioning : 4 rds 40/20 on/off Assault bike Burpee to target KB Swings American 24/16kg Box Jump overs * switch every movement

Strength : Snatch + Overhead Squat Every 2 mins for 12 mins 1 Hang Power Snatch 1 Hang Full Snatch 2 Overhead Squats Conditioning : 2 rds 20 DB Snatch 22.5/15kg Run 200 m 20 Hand release Push up Into 2 rds 10 DB one arm Thruster 22.5 /15kg Run 200 m 10 Burpee over DB

Strength : Barbell Front rack lunge Every 3 mins for 15 10 reps 5 R + 5 L Conditioning : Partner up 10 rds 40 Double Unders or 5 penguin jumps + 40 single skips 8 Pull ups 6Front Squats 60/40kg * 1 person does full round before other person starts Time Cap 15 mins

Strength: Back Squats 3x5@50% 3x4@60% 3x3@70% Wod : For Time 1k Row/2k Bike 30 Wall Balls 30 T2B

Strength: 10 Mins 2 Sled Push 1 Farmers Carry 3 Deadlifts 10 Cals Ab Wod : 3 min Amrap 7 Box Step Ups 7 Front Squats 40/30kg 7 Pull Ups Rest 2 mins 3 min Amrap 7 Box Step Ups 7 Front Squats 50/40kg 7 Pull Ups Rest 2 mins 3 min Amrap 7 Box Step ups 7 Front Squats 60/40kg 7 Pull Ups

Strength: Bench Press 5x3 @70% Push Up Challenge : To Be Announced 💪 Wod : "Grace"  For Time 30 Clean & Jerks 60/40kg

Strength : Overhead Squat 6 X 4 * 3 Sec pause at bottom of each rep Keep it light and focus on positioning. Conditioning : 6  min AMRAP 16 Wall Balls 8   Toes to Bar Rest 90 secs 6 min AMRAP 16 KB Swings American 24/16kg 8   HSPU  or  Seated DB Press