Strength : Press 6 x 3 Push press @70% Accessory : 4 x 20 Sec Handstand/Wall walk hold Conditioning : Partner up 12 min AMRAP 12 Burpee Box Jump overs. 18 Synchro Single arm DB Push Press. 24 Bike/Row Cals.

Strength : Front Squat with Tempo 5 x 4 @ 60% Tempo 42X1 Accessory : 3 sets 1 Length of Gym with DB x 2 Conditioning : 3rds Run 400m 21 Swings Russian 9 Chest to bar *Time cap 12mins

Strength : Tempo Deadlift 6 x 4 @40-50% Tempo is 424X Super with 5 Strict Chin Ups Conditioning :7 min AMRAP 10 Single Arm DB STOH 10 Goblet squat with DB 10 Knees to Elbow Core : 4 x 90 Sec Plank 30s Side / 30s Front / 30s Side

Endurance : 14 mins Max Metres on Bike/Row Rest 5 Every 2 mins for 14 mins 15 Swings OH 24/16kg 10 Down ups 5 Tricep Push ups

Strength : Floor Pressing and L Sit 5 rds 5-8 DB Floor Press 20 Sec L Sit ( off floor or low rings or DB ) Conditioning : EMOTM X 15 1 Run 100m 2 14 DB Snatch 3 6 Burpee Box jump

Strength : Press and Pull 5 rds Every 2:30 3 Strict Press @70-80% 5-10 Ring rows or Horizontal bar rows Conditioning : Partner up You go I go 12 mins 10 Thruster 50/35kg 8 Burpee over Bar 10/8 Cals *each rd completed by both partners you reduce thruster by 1 rep.

Strength : Lunges x16 using two Db's Perform 10 Back Squats after each set with empty barbell. Dumbbells by side for lunges Workout : 10 min AMRAP of 12 Wall Balls 10 T2B 8 Push Ups 50 Double Unders

Strength : Deadlift 2 x 8 @ 50% 1 x 5 @ 60% 1 x 4 @70% 1 x 2 @80% 1 x 1 @90% 2 x 1 @95%+ Conditioning : 7 min Amrap 10 KB Swins Russian 10 Butterfly Situps 10 Box Dips

Endurance : Every 6 mins for 36 mins 32/26 Cals Bike/Ab/Row and 22/18 Ski 28 Airsquats 20 Slamballs 12 Push ups

Strength : Power Snatch 5 x 3 High hang power snatch. 5 x 2 Hang power snatch. 5 x 1 Power snatch. Conditioning : For Time 24 DB snatch 12 Burpee Box Jumps 24 Single Arm DB Thrusters 10 Burpee box jumps 24 T2B 8 Burpee Box Jump 24 DB Snatch 6 Burpee Box Jumps 24 Single DB Arm Thruster