STRENGTH: DEADLIFTS 3X8 @75% PERFORM A SET EVERY 3 MINS WORKOUT 3 RDS FOR TIME RUN 400M/BIKE 800 10 HANG POWER CLEANS 50/35KG 10 FRONT SQUATS

Every 8 mins for 32 mins Bike or Row 20/16 Cal Run 400m 20 DB step ups 20 inch box 22.5/15kg Ski or AB 10/8 Cals Cap of 6 mins

Strength: 12 min EMOM 1st min: 5 Strict Press @65-70% 2nd min: 5-10 Strict Pull Ups 3rd min: Single Arm Banded Rows (5 each side) Workout 7 min Ladder 3 STOH (shoulder to overhead) 60/40kg 3 Burpees over bar 6 STOH 6 Burpees keep adding 3 reps to both movements each round for 7 mins

Strength : Clean 3 x 3 High Clean 3 x 2 Hang Clean 4 x 1 Clean Conditioning : Partner up For Time 50/42 Cals Row 40 Slam Ball 30 TTB 20 Double DB Thruster 22.5/15kg Run 200m Together +100 Double unders 20 Double DB Thruster 22.5/15kg 30 TTB 40 Slam Ball 50/42 Cal Bike * Time Cap 12 min

Strength: Deadlifts Every 2 mins for 12 mins 6 reps @ 70% Workout 3x3 min Amraps (1 min rest after each one) 15 Thrusters 30/25kg 10 Slam Balls 5 Burpees Over Bar

Endurance 35 min AMRAP Run 600m 70/60 Cals Run 600m 60/50 Cals Run 600m 50/40 Cals Run 600m 40/30 Cals Run 600m 30/20 Cals Run 600m 20/10 Cals

Running Clock : 0 -12 mins EMOTM x 12 1st 5 Bench Press @ 70% 2nd 20-30 Sec Handstand hold 3rd 5 Strict Chin ups Rest 4 6 min AMRAP 6 Toes to Bar 12 OH Lunge with plate 20/15kg 24 Double Unders or Singles Rest 4 Partner Up For Time Any order 50/40 Cal Ski 60 Wall Balls Run 800m ( Relay Style) Time Cap 10 mins

Strength : Emom x 3 3 High Hang Clean Emom x 3 2 Hang Clean Emom x 3 1 Clean Conditioning : Amrap 15 mins 32/28 Cal Row 32 DB snatch Run 100m together 16 Burpee over DB

Strength: Back Squats Every 2 mins 3x3 @70% 3x2 @80% 3x1 @90% Workout 8 min Amrap 6 Cals 6 Air Squats 6 Pull Ups Add 2 reps to each movement each round

Strength: Single Leg RDL 5x5 each leg using Dumbell Deadlift Every 2 mins for 12 mins 4 reps @ 75% Workout 3 rds for time 25 Wall Balls 15 Pull Ups/Ring Rows