Strength : 12 mins 1 Sled 1 Carry 3 Bench Press 5 Strict Chins 10 Sec ring hold or 5 Dips 10 Single leg Rdl ( use weight if necessary ) Conditioning : For Time 100 Thruster 30/20kg *Every time you break 10 Down ups Cap 5 mins Core : Coaches choice

Endurance Partner Workout 10k Bike/ 5k Row Every 2k run 800m relay (bike) Every 1k run 800m relay (row) 38 min time cap

EMOTM X 12 1st min 5 STOH ( use rack if neccessary ) 2nd min 16 Swings Russian 3rd min 16 Single Leg V ups rest 4 4 RFT 32 Double unders 12 Ground to overhead with plate 20/15kg 8 HSPU or Push ups Time Cap 6 mins Rest 4 Partner up 4mins Max Cals on Ski or AB

Strength : 6 Sets Hang Power + Hang Clean + Front Squat Every 2 mins Condtioning : Partner up 12 min AMRAP 32 DB Hang Clean + Jerk 22.5/15kg 18 Pull ups or 12 C2B or 6 Bar MU 50/42 Cal 18 Pull ups or 12 C2B or 6 Bar MU 32 DB Box step ups

Strength: Back Squats 1x5 @ 60% 1x5 @70% 2x3 @75-80% 1x2 @85% 3x1 @90/95/100% One set every 2 ½ mins Workout 21/15/9 Wall Balls Cals Burpees Time Cap 8 mins

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