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

Strength : Press and Pull 5 rds Every 3:00 6 Strict Press @60% ( Clean from the floor) 4 Strict Chin + 4 Strict Pull Conditioning : Partner up 2rds for time. 200 Double unders 30 STOH 60/40kg 1000m row or 2k bike 30 Chest to bar * Time Cap 15 mins

Strength : Front Squat 7 x 3 Build to heavy treble in 7 working sets. Conditioning : AMRAP 10 mins Buy in 25/20 Cals 18 Wall Ball 15 Down ups 12 Front Rack Lunge 40/25kg

Strength : Deadlift 2 x 6 @ 60% 1 x 4 @ 70% 1 x 3 @ 80% 1 x 2 @ 85% 1x 2 @ 90% 1 x 1 @ 95% Conditioning : Every 2:30 mins for 15 mins 14 Db Clean and Jerk 20/15kg 10 Push ups 7 Box Jumps

Endurance : (A) 12 Min AMRAP Row 800m or Bike 1.6k 20 AirSquats 10 Burpee (B) EMOTM x 12 mins 1st 15 Slamballs 2nd 10 Weighted Step ups (C) Core 4 rds 20 Sec Flutter Kicks 15 Sec Reverse Crunch 10 Sec Hollow

Strength : Clean 5 x 3 High Hang Clean 5 x 2 Hang Clean 5 x 1 Full Clean Conditioning : 5 rds 40 Double unders 10 T2B 5 Hang power Clean 60/40kg 14 mins cap

Strength : Strict Press 5 x 3 @80% Every 2 mins Accessory : Wall Walk x 5 with 30 sec Hold (scale hold time if necessary) Rest 1 min between rds Conditioning : Partner 10 rds 5 STOH 60/40kg 5 Front Squats 60/40kg 12/10 Cals * you go I go 18 min cap

Strength : Back Squat 5 x 6 @ 60 % Accessory : 3 rds 1 Length of double dumbbell carry Conditioning : 12 min AMRAP 18 Wallball 12 GTOH 20/15 kg Plate Run 100m

Strength : Deadlift 1 x 5 @ 60% 1 x 5 @ 70% 2 x 3 @ 75% 2 x 2 @ 80% 1 x 1 @85-90% Conditioning : Every 2:30 mins for 15 mins (6 sets) 4 Burpee Box Jumps 8 C2B /Pull up/ Row 12 Slamballs Core : 4 rds 10 Single V up 15 Sec Hollow 20 Russian Twist

Part (A) 10 rds Run 400m 15/12 cals Time cap 24mins Part (B) ;-)

Strength : Clean Complex Every min on the min for 14 mins 1st min : 1 Hang Power Clean + 1 Hang Clean 2nd min: 1 Full Clean Conditioning : 8 min ladder 30 Double Unders 5 Shoulder to Overhead 50/35kg + 5 Lat Burpee over bar *add 1 rep each rd complete to STOH & burpee.