Friday the 18th of JuneStrength : 12 mins 1 Sled 1 Carry 3 Deadlifts @70% 5 Strict Chins 8 Seated DB Press 12 Single Leg V ups Conditioning : For Time 3 rds 9 HSPU or HRPU 12 Box Jump overs 18/15 Cal Row * 8 min Time Cap

Thursday the 17th Of June Part A Every 5 mins for 15 mins Run 400m 20 Burpees Rest 3 mins Part B 15 min Emom 1st min : 15/12 cals ski erg 2nd min : 15 Wall Balls 3rd min : 50 Double Unders Scale as needed, part A a minimum of 60 seconds rest Part B give yourself as least 15 seconds rest.

Wednesday the 16th of June.Strength : Push and Pull Every 3 mins for 15 3 Strict Press @80% 5 Strict Pull ups 20 Sec L Sit from floor/DB/Low Rings Every 2 mins Alt for 16 mins 0 - 2 mins 8 STOH 50/35kg 12 Slamballs 2 - 4 mins 8 T2B 12 Lateral burpee over Bar * Should be getting work done in less than 90 secs,

Tuesday the 15th of JuneStrength : Clean 8 Sets ( Every 90 Secs ) 1 Full Clean + 2 Front Squats Conditioning : Partner 12 min Amrap 12/10 Cals Row 10 DB Snatches 30 Double unders or 50 Singles * You go I Go (Partner completes the full rd before other partner goes )

Monday The 14 Of June Back Squats 4x8 @65-70% preform a set every 2 1/2 mins Workout : 5 Rounds For Time Run 400m 15 Pull Ups/Ring Rows 30 Air Squats 15 min time cap

Friday The 11th Of June Strength : Deadlifts 3x5 @50% 3x4 @60% 3x3 @70% Workout : Tabata of Burpee Box Jumps/Step Ups Slam Balls Mountain Climbers Tabata is 20 seconds on 10 seconds off for a total of 4 mins for each movement 12 mins in total.

Thursday the 10th of JuneConditioning : 28 min AMRAP Run 800m Row 1k Bike 2k Ski 500m Core : Coaches choice

Wednesday the 9th of June Strength : Clean 5 x 3 High Hang Clean (Every min ) 5 x 2 Hang Clean (Every 90 secs ) Conditioning : Every 4 mins for 16 mins Run 200m 10 Box Step ups 10 DB Snatches 32 Double unders or 50ss

Tuesday the 8th of JuneStrength : Strict Press 3 x 5 @ 55/60/65% 3 x 3 @ 70/75/80% Conditioning : Partner up 14 min Amrap 40/32 Cals 24 Toes to Bar 40/32 Cals 24 Thruster 42.5/30kg

Monday the 7th of JuneStrength : Back Squats 4x12 @ 50% Preform 20 alternating lunges bodyweight after each set Workout : 12 min Amrap Run/Row 200m Bike 400m 15 Wall Balls 15 Slam Balls 15 Kb Swings