Strength : Deadlift 8,8,4,4,3,2 Every 2:30 for set * start at 50% avd increase load each set to a heavy double Conditioning : Interval...

Strength/Skill Muscle Ups Rings/Bars Chest to Bar/Pull Ups 15 mins working different progessions Wod : For Time 3rds 20 Pull Ups 15 STOH...

Strength : (A) Every 90 secs for 8 sets 1 Power Clean + 1 Front Squat (B) Every min for 8 mins 1  Clean Conditioning :  For time Partner...

Strength : Back Squat Every 2:30 for 15mins ( 6 sets) 3 @80% Conditioning : 15 Min AMRAP 15/12   Cals 18         Swings 12         Push...

Strength : 12 min AMRAP 1 Overhead DB lunge ( length of gym) 1 Sled Push 2 Hang Power Clean 3 Bench 10-20 Sec Ring Support Hold 10 Cals...

Strength : Deadlift Every 2:30 X 5 4 reps @70% Conditioning : 10 min AMRAP 8    HSPU / HRPU 12  Single Arm DB Thruster 22.5/15kg 18  Sit...

Strength : Clean Every 2 mins for 16 2 Power Clean + 2 Full Clean Conditioning : 20 Burpee Box Jump 5   Muscle ups  /10..... 15 Burpee...

Strength/Gymnastics : 5 rds 5 Strict Chins ( add weight if necessary) Accumulate 30 Sec L Sit 20 Sec Handstand Hold * 12 mins...

Strength : Back Squat Every 3 mins for 15 6 @75% Conditioning : 12 min AMRAP  12/10 Cals 1 Hang Clean 70/50kg 40 Double...

Strength : 10 mins 1 Sled 1 Farmers Carry 5 Man Makers 5 Strict Pull Ups 10 Kb Step Ups Wod : 17 min Amrap 20/15 Cals 15 Power Cleans...