Strength: 12 mins 1 Sled Push 1 Farmers Carry 5 Bench Press 5 Man Makers 5 Strict T2B 10 Cals Wod: 3rd for time 15 DB Snatch 15 Goblet Squats 32/24kg 15 Push Ups Core : 3rds of 10 Flutter Kicks 10 Leg raises 10 Russian Twists 2 mins Hollow Hold

Strength: Deadlifts 5x3 @70% Wod : 10 min Amrap 30 Double Unders 10 Thrusters 40/30kg 10 Cals

Strength: every 2 mins for 12 mins 1 Full Clean + 1 Hang Clean + 1 Push Jerk Wod : For Time 50 Cals 40 Slam Balls 30 T2B 20 Burpee Box Jumps

Strength: Pull Up + Dips 5x3 with 3 sec pause at top for both movements. Scale as needed Wod : Partner Wod For Time 6rds of 16 Pull Ups 16 STOH 60/40KG One person working at a time

Strength : Back Squats 5x3 @70% Wod : 10 min Amrap 25 Wall Balls 15 Kb Swings 24/16kg (overhead) 10 Burpees

Strength : 12 mins 1 Sled 1 Carry 3 Man Makers 4 Strict chins + Strict Pulls 5 Back Squats 60/40kg Conditioning : 3rds 15 Slamballs 12 HSPU/HRPU 6 Squat Cleans 60/40g Cap : 10 mins Core : 3rds 20 Sec Reverse crunch 20 Sec Scissor 20 Sec Hollow 30 Secs rest between rds

Strength: Deadlifts Every 2 mins for 10 mins 5reps @65/70% Wod : For time 10/9/8/7/6/5/4/3/2/1 of DB Snatches 22.5/17kg T2B

Strength/Skill  : Snatch Pause mid shin 3 sec (2 inch from floor) Pause above the knee 3 secs Full Snatch 10 sets Conditioning : 10 min AMRAP 40     Double Unders 20     Wall Balls 10     Wall Ball sit ups

Strength : Pressing 5rds Every 3 mins Bench Press X 8 @ 50% Seated DB Press X 8 Seated L Sit pulses X 8 Conditioning : Partner up 10 rds 8 STOH 50/35KG 12/10 Cals 8 Burpees over Bar * I person does full round before Partner starts

Strength : Front Squat Every 2:30 mins X 5 sets 4 Front squats 70-80% Accessory : 4 ds 2 X DB front rack lunges Conditioning : Max Effort 2 mins of Burpee Box Jumps 2 mins of Chest to Bar/pull up 2 mins of Cals on Rower 2 mins of DB Snatch *Resr 90 secs after each movement