Strength : Back Squat 6 X 5 Conditioning : Partner up 16 min AMRAP 6    Thruster 40/30kg 12  Burpee over the bar 18  Cals Partner A does...

12 Movements of Christmas  🎅  1 Clean and Jerk 50/35g 2 Box Jumps 3 Strict chins 4 Front Squats 50/35kg 5 Slamballs 6 TTB 7 HSPU/HRPU...

Strength : Every 2:30 for 5 sets 4 Bench press  5-8 Strict Chins 20 Sec Handstand Hold Conditioning : Partner up 10rds  6 ...

Strength : Deadlift 7 X 4 @ 70-75% Superset with 20 Sec L Sit each Rd Conditioning : For Time 30 Slam Balls 30 Single Arm DB Thruster 30...

Strength : Cleans EMOTM X 4 3 High Hang  Cleans EMOTM X 4 2 Hang Squat Cleans EMOTM X 4 2 Full Cleans Conditioning : Max Effort X 2...

Strength : Push Press 5x5 starting @50% and increasing weight each set Wod : Partner Wod For Time 120 Wall Balls 100 Kb Swings 80 Pull...

Strength : Front Squat with Tempo 4020 7 X 3 @60-70% Every 2 mins Conditioning : 12 min AMRAP 21 Cals 15 Barbell Thrusters...

Strength: 12 mins 1 sled push 1 Farmers carry 5 bench press 5 chin ups 5 Dumbbell thrusters 10 Cals Wod : 15 min Amrap 300m row/600m bike...

Strength : 7 X 3 Tempo Back Squat Tempo is 4012 4 seconds eccentric ( lowering down) 0 no pause at bottom 1 Drive back up 2 Sec...

Strength : Every 2 mins for 14 mins 1 Power Clean + 1 Clean full + 2 Front squats Conditioning : EMOTM X 20 1st min.   5  Burpee Box...