Strength : (A) Deadlift 6 x 3 @50% Tempo 2 at top and 5 lowering . (B) Strict Press 6 x 3 @ 70% Conditioning : 30/20/10 Pull ups/Ring...

Endurance : Partner up. 30 mins. 150 Burpees over rower Remainder of time row for metres.

Strength : Clean High Hang Clean x 10 Do reps in singles . Keep weight light and focus on speed under bar and receiving barbell at...

Strength : Press and Pull 5 Rds 6 Bench Press @60-70% 5 Strict Pull ups With Tempo 3 Sec hold at top and 3 sec eccentric. Every 3 mins...

Strength : Back Squat 2 x 5 @70% 2 x 3 @80% 3 x 1 @85%,90%,90% Every 2:30 Conditioning : Every 3 mins for 15 mins 15 Swings overhead...

Strength : Tempo Dead lift (A) 6 x 3 @40% 1 Sec to top of lift 2 Sec pause at top 4 Sec lowering 1 Sec at bottom (B) Bench Press 6 x 3 *...

Endurance : 8 rds 2 mins Row/Bike Erg for cals Rest 30 Secs 2 mins Run 200m + Max Burpees Rest 30 Secs * Partner up. Total score is...

Strength/Skill : Overhead Squat 5 x 4 OHS 5 x 2 * keep weight light and focus on movement Conditioning : 3 rds 40 Double Unders/ 40 SS +...

Strength: Pressing 4 x 3 Strict Press @80% 4 x 2 Push Press 4 x 1 Push Jerk Conditioning : 8 min AMRAP Partner A 12 Overhead Lunges or...

Strength : Back squat 2 x 6 @60% 2 x 4 @70% 2 x 2@80/85% Every 2:30 Conditioning : Max Effort 3 Min Burpee Box Jump/Step 3 Min Bike erg...