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

Strength : 12 mins 1 Sled Push 1 Farmers Carry 5 Bench Press 2 Power Cleans (increase weight each round) 5 Strict T2B 10 Cals (fast) Workout : 12 min Amrap 50 Wall Balls 70 Double Unders 16 Power Cleans 40/30kg

Strength : Deadlift 2 X 8 @60% 2 X 6 @70% 2 X 3 @80% Every 3 mins Conditioning : 4 rds 2 min 30 secs 10 Box Jumps overs 10 HSPU/Push ups Max Cals in remaining time 90 secs rest between rds

Gymnastics Strength: 5 rounds of 5 Strict/Box Pull Up 5 Dips 30 sec Seated L-Sit 60-90 seconds rest each round. Focus on good technique Workout: For Time 60 Thrusters 40/30kg Every time you break 5 Bar Hop Burpees Time Cap : 6 mins

Strength : Pressing 4 X 3 Strict Press @75% 4  X 2 Push Press * Do all Strict pressing first Conditioning : Partner up 10 rds for time 10 DB Snatch 30 Double Unders 10 TTB/knees to elbow Core : 3 rds 20 Sec Russian Twist 20 Sec Heel Taps 20 Sec Flutter kicks 30 Sec rest between rds

Strength : Every 2:30  mins for 5 sets Back Squat 6, 6,5,5,4 60%,65%,70%,75%,80% Accessory : 4  rds of 2 X DB front rack lunge. 1 Length of gym * do suitcase carry if necessary. Conditioning :  10 min AMRAP 15 Wall Ball 12 GTOH with plate 20/15kg 9/6   Chest to Bar

Strength: 12 mins 1 Sled Push 1 Farmers Carry 10 Sec L-Sit 10 Sec Handstand Hold 5 Heavy Thrusters 10 Cals Assault Bike Workout: For Time 21/15/9 of Clean & Jerks 50/35 Pull Ups/Ring Rows

Strength : Deadlifts 2x10 @50% 2x6 @65% 2x2 @75% Workout : every 5 mins for 20 mins 20/15 cals 20 Kb Swings 24/16kg (Overhead) 20 Slam Balls

Strength : Snatch 6 rds 1 High Hang Power Snatch + 1 OHS + High Hang Squat Snatch 6 rds 1 Hang Power Snatch + 1 OHS +  Hang Squat Snatch Conditioning : 4 rds Run 400m 12/8 T2b 12 DB Box Step ups 22.5/15kg use 1 DB

Strength : 5rds Every 2:30 4 Bench press 4 Strict pulls + 4 Strict chins Conditioning : Partner up 10 rds You I go * one person does full round before Partner goes 4 Hang Power Cleans 60/40kg 6 Burpee over Bar 4 Shoulder to overhead 60/40kg 6 Burpee over Bar Time cap 15 mins Core : 5 min AMRAP 5 plate sit ups 10 Russian twists with plate 15 Sec Hollow hold

Strength : Front Squat 5  X 4 65%,65%,70%,70%,75% Every 2:30 Conditioning : For Time 20 Single Arm DB Thruster 20 Down ups 20 Cals 18 Single Arm DB Thrusters 18 Pull Ups 18 Cals 16 Single Arm DB Thrusters 16 Down Ups 16 Cals 14 Single Arm DB Thruster 14 Pull ups 14 Cals 12 Single Arm DB Thruster 12 Down Ups 12 Cals 10 Single Arm DB Thruster 10 Pull ups 10 Cals * 15 Min cap