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...

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 )...

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...

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 : ...

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...

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...

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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...