Strength : 12 mins 1 Sled Push 1 Farmers Carry 3 Man Makers 3 Deadlifts 10 Sec L-Sit 5 Cals Ski Erg Wod : 3rds for Time 70 Double Unders 21 Pull Ups 12 Slam Balls

Strength : Every 3 mins  for 18 mins (6 sets) 4 Bench Press @ 70-80%% 6 Strict Chins 8 DB rows each side Conditioning : For Time 15 Front Squats 50/35kg Run 200m 12 STOH the first 50/35kg Run 200 m 9 Thruster 50/35kg Run 200m 12 STOH 50/35kg Run 200m 15 Front Squats 50/35kg

Strength : Clean 20 mins to build to a heavy clean * beginners - keep weight light and focus on technique Condtioning : 21-15-9-21 Box Jump overs DB Snatch Time cap 10 mins Core : 3 rds 20 Russian Twist 15 Hollow Rock / hold

Gymnastics Strength: Accumulate 2 mins hanging in False Grip (rings) False Grip Pull Ups 5x3 Ring Dips 5x3 Working transitions for Muscle Ups Wod : Partner Up 50 Cals 50 T2B 40 Cals Kb Swings 30 Cals 30 Burpees 1 person working 1 resting for all movements except for burpees. Burpees done together at the end

Strength : Back Squat 2 X 6 @ 60% 2 X 4 @ 70% 2 X 3 @ 80% Every 2:30 Conditioning : For time Buy in 100 Double Unders/150 Singles+10 Down ups 50   Wall Balls 8/5 Strict Pull ups 40   Wall Balls 8/5 Strict Pull ups 30   Wall Balls 8/5 Strict Pull ups 20  Wall Balls 8/5 Strict Pull ups *Time cap 12 mins

Strength: 10 mins 1 Sled Push 1 Farmers Carry 5 Ring Dips or 10 sec support on rings 1 Heavy Squat Clean 7 Dumbbell Thrusters Wod : 5x2 min rounds with 1 min rest after each 5 Thrusters 20/15kg 10 Burpees over Bar Weight goes up each round in Thrusters and burpees come down by 1 rep each round 1st round 5+10 @20/15kg 5+9@ 30/20kg 5+8@40/30kg 5+7@50/40kg 5+6@60/45kg

Strength : Deadlift 2 X 5 @ 40% 2 X 5 @ 50% 2 X 4 @ 60% 1 X 3 @ 70% 1 X 2 @ 80% 1 X 1 @ 85% 1 X 1 @ 90+% Conditioning : For Time Row 1k or Bike 2 k 50 Airsquats 30 Pullups 20 Push ups *Time cap 10 mins

Strength : Every 2 mins for 14 mins 1 Snatch DL 1 Snatch Pull 1 Power Snatch 1 OHS Conditioning : Every 2:30 for mins 15 mins  ( 6 rds) 16 DB Snatch 12 Box Step ups with DB 8   Down Ups

Strength : Strict Press 2 X 6 @ 50% 2 X 4 @ 60% 2 X 3 @ 70% 2 X 2 @ 80% * Superset each set with Ring Rows 5-8 reps ( use box if necessary) Conditioning : Partner up 10 rds for time 30 Double Unders /50 singles 10 Toes to Bar 5   Shoulder to Overhead 60/40kg * you go I go ( one person does full round before other person goes)

Strength : Back Squat 2 X 8 @50 % 2 X 6 @60 % 2 X 3 @70 % 2 X 2 @80% Conditioning : Max effort 3 mins Max target Burpee 2 mins rest 3 mins Max Wall Ball 2 mins rest 3 mins Max Metres on Bike erg or Rower * record your score on each movements on whiteboard 😊

Strength : 12 mins 1 Sled 1 Carry 3 Man Makers 5 Front Squats 5 Strict Chins + 5 dips Conditioning : 5rds for time 10 GTOH 20/15 kg plate 10 Overhead Lunges with plate 10 Burpee onto plate Core : 4 rds not for time 10 sec Hollow + 10 Reverse crunch + 10 Russian Twist + 10 sec Arch

Strength : Deadlift Every 2:30 2 X 8 @ 50% 2 X 6 @ 60% 2 X 4 @ 70% 2 X 2 @ 80% Conditioning : EMOTM X 18   1  14 DB Snatch  2  15 Wallballs 3  30 Double Unders/45 singles

Strength : Every 90 secs mins for 12 mins 1 Power Clean + 1 Hang Squat Clean + 1 Jerk 10 sets Conditioning : 7 min ladder 2     Power Clean 60/40kg 12   Airsquats 9/6 Push ups * add I Power Clean each Rd Core : 6 min AMRAP 10 Sec L Sit 10 Russian Twist ( slow twist) 10 Reverse crunch

Strength : Every 4mins for 20 mins 4 Bench Press 5 Strict Chest to Bar 20 Sec Handstand Hold Conditioning : Partner up 80/70    Cals Bike erg 50          Swings 24/16kg 80/70    Cals Rower 50          Slam Balls 80/70    Cals Assault Bike 50           Toes to Bar * Time cap 15 mins

Strength: Back Squats Take 15-20 mins to build to a heavy set of 3 reps Wod : 21/15/9 Thrusters 40/30kg Burpees Box Jumps 24/20"

Conditioning : 20.5 🤔

Strength : Every 2 mins for 14 mins 5 Thruster * warm up to a load that will test you but you should be able to do unbroken maintaining good form. Conditioning : Tabata of KB Swings Russian Bike erg Handstand hold DB Box Step up *complete 8 rds of each movement before you move to the next.

Strength : 3 Position Pause Snatch 10 sets Inch from the floor At the knee High hang * 3 sec pause in each position and catch in full Snatch if possible. Conditioning : 21/15/9 DB Snatch Push ups Knees to elbows

Strength : 6 rds 4 Bench Superset with 5-8 Strict Chins Conditioning :  Partner up 8 MIN AMRAP 20/18 Cals Row 20 Wall Balls * 1 person working 1 resting Rest 3 mins 8 min AMRAP 60  Double Unders 30  Slam Balls 20  C2B/Pull up * I person working 1 resting

Strength : Front Squat 4 X 4 @ 70,75,80,85% 2 X 8 @ 50% Condtioning :  For Time 2k Bike erg or 1 k row 40 Single arm DB Thruster 22.5kg/15kg 20 Burpee 20 Single arm DB Thruster 22.5/15kg 10 Burpee