Endurance : For Time Part A 2k Bike 30 DB Step ups 2k Bike 30 Cals Ski 14 min cap Part B For Time 120 Cals on Rower * Every 15 Cals complete 4 burpees over rower. 14 min cap

Strength : Power Cleans 3x5 @50% 3x4 @60% 3x3@70% 3x1 @80/85% Workout : For Time 100 Double Unders 50 DB Snatch 50 Push Ups 100 Double Unders 25 DB Snatch 25 Push Ups

Strength : Pressing 4 x 4 Strict press @ 70%,70%,75%,80% 4 x 3 Push Press Conditioning : Partner up Every 5 mins for 25 16 Toes 2 Bar 12 Synchro DB Push Press 24/20 Cals 12 Synchro DB Push Press 16 Toes 2 Bar

Strength: Back Squats 2x10 @50% 2x8 @60% 2x6 @70% 2x4 @80% Workout : Tabata of Wall Balls Burpees 20 seconds on 20 off 8 intervals of each

Strength : Press and Pull 5 rds 5 Bench Press and 5 Strict pull up. Conditioning : Emotm x 15 mins 1st 15/12 Cals 2nd 10 STOH 50/35kg 3rd 10 Burpees Core : Coach Choice

Endurance : (A) 12 min Ladder Row 200m + 10 Push ups + 10 sit ups Row 200m + 11 Push ups + 11 sit ups Row 200m + 12 Push ups + 12 sit ups Row 200m + 13 Push ups + 13 sit ups * keep rowing 200m + 1 Push up 1 + sit up until time limit. Rest 4 mins (B) 12 rds Bike or Ski 30 Sec on 30 Sec off

Strength : Cleans 5x3 High Hang Clean @50& 4x3 Hang Clean @60% 3x3 Clean @70% Workout : For Time 100 Double Unders 20 Hang Power Cleans 50/35kg 10 Box Jumps Over 15 Hang Power Cleans 50/35kg 10 Box Jumps Over 10 Hang Power Clean 50/35kg 10 Box Jump Over 100 Double Unders

Strength : Push Press 2 x 5 @60% 3 x 3 @70% 2 x 2 @80% Conditioning : Partner up For Time: Row 2k/1850m 100 Barbell Thruster 20/15kg 50 Burpee over bar Time Cap : 16 mins

Strength : Front Squat 2 x 8 @ 50% 2 x 6 @ 60% 1 x 4 @ 70% 1 x 2 @ 80% Conditioning : Every 2 mins for 16 mins (A) Run 200m 10 Wall balls (B) 8 Chest to Bar/Pull ups 10 Down ups * Alt between A & B , 4 rds of each.

Strength : Deadlifts 5x5 @50% 6x3 @70% 3x2 @80% Workout : For Time 100 Double Unders 40 Thrusters 30/20kg 100 Double Unders 20 Thrusters 30/20kg

Endurance : 10mins Run 800m Remainder of time bike/row for metres 8mins Run 600m Remainder of time bike/row for metres 6mins Run 400m Remainder of time bike/row for metres 4mins Run 200m Remainder of time bike/row for metres * Rest 3 mins between rds.

Strength : Clean Complex Every 2 mins for 10 mins 1 Power Clean 2 Hang Power Cleans 3 Hang Squat Cleans Use the same weight for all rounds Workout : For Time 3 Rounds of 20 Db Snatch 15 Handstand Push Ups/ Hand Release Push Ups 10 Burpee Box Jumps

Strength : Strict Press 2 x 6 @ 50% 2 x 4 @ 60% 2 x 3 @70% 2 x 2 @80% Conditioning : 14 min AMRAP Partner up 1k Bike/Row 30 STOH 60/40g 20 Toe 2 Bar 200m Run Together 20 Chest to Bar 30 STOH 60/40kg

Strength : Back Squats 5x5 @50% 5x4 @60% 3x3 @70% Workout : 6 Rounds 90 secs on 30 secs off Run 200m Max Wall Balls in remaining time

Strength : Deadlift 2 x 8 @ 50% 2 x 6 @60% 1 x 4 @75-80% EMOTM x15 1st 20 KB Swings Russian 2nd 8-12 Box Jump ups 3rd 10 HSPU or 10 Push Press

Endurance : 32 mins 0-20mins 4 rds for time Bike erg/Row 40/32 cals Ski/Assault Bike 30/24 cals Run 400m 20-25 Rest 25-32 mins 2rds for time Bike erg/Row 20/16 cals Ski/Assault Bike 15/12cals run 200m

Strength : build to heavy set of 3 reps Squat Clean. Reset after each rep Workout : EMOTM X 12 1st min : 7 Hang Power Cleans 2nd min : 10 Pull Ups/Ring Rows

Strength : Press and pull 5rds 8 DB floor Press 5 Strict Chin ups 15 Sec L Sit from floor or DB Conditioning : Partner up Amrap 14mins 42 Wallballs 30/26 Cals 16 Synchro DB snatch

Strength : Back Squat 6 x 4 Increase load each set . Start at 60% Conditioning : Every 90 secs for 12 mins (8 sets) 4 Front Squats 70/50kg 8 Burpee over Bar 24 Double unders

Strength : Deadlift 3 x 5 @60% 3 x 4 @70% Accessory : 5 x 8 Single Led RDL ( use weight if necessary ) Conditioning : 5 mins AMRAP 35 Double unders 10 DB Clean and Jerks Core : Coach's choice