Strength: Deadlift Every 3 mins 1 x 5 @60% 3 x 3 @70% 3 x 2 @80% Conditioning : Every 3 mins for 15 mins 10 DB hang Clean and Jerk 10 Goblet Squat with DB 10 Lateral Burpee over DB

65/45/25 Male Cals Bike/Row 55/35/15 Female Cals Bike/Row * 20 Slam Balls after each set 16 min Cap Run 800m @ 70% effort Run 600m @ 80% Run 400m @ 90% Rest 1 min after each run.

Strength : Squat Cleans 5x3 @ 65/70% Reset each rep Workout : For Time 21/15/9 Cals Strict Pull Ups/Ring Rows KB Swings

Strength: Front Squat 6 x 4 * 3 sec pause at bottom Accessory : 3 rds of Length of gym Double dumbell lunge Conditioning : For Time 38 Wallballs 24 DB snatch 30/20 Cal 24 DB Snatch 38 Wallballs

Strength : Deadlifts 7x3 @65% Workout : Tabata 20 sec on 10 sec off 4 mins of each movement Kb Swings Slam Balls Hang Power Cleans 40/25kg

Strength : Deadlifts 7x3@65% Workout : Tabata 20 sec on 10 sec off 4 mins of each movement Kb Swings Slam Balls Hang Power Cleans 40/25kg

Endurance: Just turn up ;-)

Strength : 10 x 1 (3 position pause cleans) 5 x 1 Full clean Conditioning : 30/20/10 cals 5 Hang Squat Cleans 60/40kg after each set.

Strength : Every 3 mins for 15 mins 4 Strict Press 4-8 Strict Pull ups Conditioning : Partner Up 20 Synchro Burpees 60 Swings american 16 Synchro Burpees 60 Wall balls 12 Synchro Burpees 60 DB Snatches 8 Synchro Burpees Core :4rds 20 Russian Twist 10 Single Leg V ups 15 Sec Hollow

Strength :Pause Front Squat Every 2:30 6 x 4 3 sec pause at bottom of each squat Conditioning : 15/12/9/6/3 Barbell Thruster 50/35 KG * Run 200m after each set (5 runs ) * 10 min cap