Strength : Clean Complex Every 2:00 for 6 Rds 1 Power + 1 Hang power + 1 Hang Clean Conditioning : Partner up 12 min Ladder 20/18 Cals 10...

Strength : Strict Press 5x5 @50% Workout : 3 rounds for time of 20 Dumbell Thrusters 17.5/12kg 10 Burpees over DB

Strength : Back Squat 5 x 5 @70% Every 2:30 3 rds of 16 Double DB/KB lunge Conditioning : 8 min Amrap 21 Swings Russian 15 Cals 9 Push ups

Strength: Tempo Deadlift 7 x 3 @515 80/60kg Every 2 mins Conditioning : EMOTM x 18 1st 40 double unders 2nd 15 Wall Ball 3rd 10...

Endurance : Every 5 mins for 30 mins Row 500m or Bike 1000m or Ski 450 20 Slamballs 10 Burpee Step ups Core : 4 rds 20 Sec Leg raises 20...

Strength : 5 rds 5 Strict Press @ 60% 20 Sec Hollow Conditioning : Tabata of Barbell Thruster Dumbbell Snatch