Strength : Every 3 mins for 15 mins 5 Deadlift @60% 10 Weighted Step ups on 20" box Conditioning : Emotm x 18 Min 1 12/10 Cals AB Min 2 10 HSPU or HRPU Min 3 10-15 Ground to overhead with plate 20/15kg

Strength : 12 mins 5 Strict Chin ups 20 Sec Handstand hold 20 Sec Ring Support Hold 3 rds 60 sec plank ( 20 sec R side 20 sec Front ) Conditioning : 21/15/9 Toes To Bar Hang power Clean 50/35kg Time Cap 6 mins

Strength : Clean (A)12 mins to build a 1RM. (B)Every min for 5 mins 1 Rep @ 80% of part A Conditioning : Every 2:30 mins for 15 mins (6 Rds) 30 Double Unders 10 Thrusters 40/30kg 30 Double Unders

Strength : Press 5 rds Every 2:30 5 Strict Press 70% + 5 Strict Pulps with Tempo 3 sec hold at top and 3 sec eccentric. Conditioning : Partner up 3rds for time 50/40 Cals 40 DB snatch 20 Burpee Box jumps Time Cap 14mins

Strength : Lunge and Front Squat (A) 4 Lengths 2 x DB lunge Every 90 secs (B) Tempo Front Squat 5 x 4 @50-60% @32X1 Every 2 :30 Conditioning : 10 min AMRAP 15 Wall Balls 10 Knees to Elbows Run 100m or 10 cals

Strength : Deadlift 2 x 8 @50% 2 x 6 @60% 1 x 4 @70% 1 x 2 @80% 1 x 1 @90% Conditioning : 8 min 4 rds 10 Bar Facing Burpees 10 Shoulder to Overhead 50/35kg then remainder of time max cals on any machine

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Strength: Bench Press 5x5 @ bodyweight Core : 4 mins of 10 Hollow Rocks 10 Reverse Crunches 10 Leg Raises 20 Russian Twists Wod : For Time 3rds 15 Pull Ups 25 Goblet Squats 32/24kg

Strength : 8  sets 1 Power Clean + Hang Squat Clean + 1 Front Squat Every 90 secs Conditioning :  3 min AMRAP X 4 15/12 Cals 12  Hang Clean + Jerk with DB 22.5/15kg 9    Push ups * rest 1 Min between rds

Strength: Strict Press 7x3 @70% After each set preform 3 Strict Pull Ups with 3 sec pause at top. Wod : Partner workout (1 resting 1 working) 12 min Amrap 60 Thrusters 40/30kg 120 Double Unders 60 Kb Swings (russian) 32/24kg 120 Double Unders 60 Hang Power Cleans 40/30kg

Strength : Tempo Back Squat 7 X 3 @60-70% Tempo 32X1 Every 2 mins Accessory : 3 Lengths Single DB overhead carry Conditioning : Every 2:30 for 5 rds 6    Toes to Bar 10  Down ups 15  Wall Balls

Strength: Bench Press 5x5 @70% 3x3@80% Wod ; For Time 15/12/9 Slam Balls Pull Ups 2 mins rest 12/9/6 Slam Balls Chest to bar pull ups 2 mins rest 9/6/3 Slam balls Bar muscle ups

Strength : Deadlift 3 X 3 @70% 3 X 2 @80% Every 2:30 Conditioning : EMOTM X 20 1st  14 DB Snatch 2nd 10 HSPU/HRPU 3rd  12/10 Cals AB 4th   30 Sec Plank

Strength : Clean 1 Power Clean + 1 Hang Clean + 1 Clean 10 rds Every 90 secs Conditioning : Every 2:30 mins for 15 ( 6 rds) 3 Hang Power Clean + 6 Front Squats + 9 Lateral Burpee over Bar Pick a challenging weight Core : 3 rds 20 Sec Hollow + 20 Sec Reverse crunch + 20 Sec Heel taps Rest 30 Sec between sets

Strength: Strict Pressing 15 @50% 10@60% 5@70% Wod : Partner Wod For Time (one working one resting) 100 Wall Balls 200 Double Unders/Single Skips 100 Kb Swings 24/16kg (American) 200 Double Unders/Single Skips 50 Wall Balls 100 Double Unders/Single Skips 50 Kb Swings 24/16kg (American) 100 Double Unders/Single Skips *anytime you break in skipping Double Unders or Single Skips both partners do 5 burpees each

Strength : Back Squat 8 @ 50% 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% Every 2:30 Conditioning : 12mins Buy in : 40/34 Cals Bike or Rower or 30/24 Cals Ski or AB Then AMRAP 15 Box Jumps 12 Single Arm DB Thruster 9   Toes to Bar

Strength : 5 rds 4 Bench 6 Strict wide grip pull ups 15 Sec Ring Support Hold Every 2:30 Conditioning : EMOTM X 12 1st  14 Wall Balls 2nd 12/10 Cals Accessory : 4rds 15 Sec L Sit on floor 15 Sec Wall Walk hold

Strength: Deadlifts 7x3 @75% Wod: For Time Clean & Jerk 1/2/3/4/5/6/7/8/9/10 After each set complete 40 Double unders