Endurance: 20 min Amrap Bike1600m Run 800m Row 400m Rest 4 mins Partner up 3x4 min amraps of Cals Max Cals Rower Max Cals Ski Erg Max...

STRENGTH : PRESSING EVERY 90 SECS 2 X 5 STRICT 2 X 4 PUSH PRESS 2 X 3 PUSH JERK CONDTIONING : EVERY 4 MINS FOR 16 MINS 32 DOUBLE UNDERS...

STRENGTH : EVERY 2:30 FOR 5 RDS 5 STRICT CHIN UPS ( USE WEIGHT IF NECCESSARY) 20 SEC HANDSTAND HOLD 20 SEC SIT FROM FLOOR CONDTIONING :...

Strength : Back Squat Every 2:30 6,6,4,4,3 @60,65,70,75,80% Accessory : 3 Lengths of Front rack lunges. Conditioning : Amrap 11 mins 18...

Strength : Deadlift Every 2:30 (A) 4 x 6 @50/55/60/65% Accessory Pendlay Row Every 90 secs (B) 3 x 8 ( Keep weight light and focus on...

EMOM X 25 1st min : 15/12 cals rower 2nd min : 15/12 cals bike erg 3rd min : 12/10 cals ski erg 4th min : 200m run 5th min : rest

strength : Press every 2:30 for 5rds 5 bench press 20 SEc handstand hold conditioning : Every 3 mins for 18 30 Double unders or 50...

Strength : Clean Complex Every 2 mins for 12 mins 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Workout : Partner Wod 16 min Amrap...

Strength : Back Squats Every 3 mins for 15 mins 5 reps @65% + walking lunges x 10 meters with 2 dumbells Workout : 12 min Amrap 10 Cals...

Strength : 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 ...