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...

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...

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...

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...

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...

Part A 3 mins of Running/Rowing for cals 1 min rest 3 mins of cals 1 min rest 2 mins of Running/Rowing for cals 1 min rest 2 mins of cals...

Running Clock : 0-12 EMOTM 1st 6 Bench Press @50% 2nd 12 DB Snatch 3rd 30 Russian Twist Rest 4 mins 5 min Ladder 6 Kb Swings...

STRENGTH : CLEAN EVERY 90 SECS 8RDS 1 FULL + 1 HANG CLEAN + FRONT SQUAT CONDTIONING : PARTNER UP 14 MIN AMRAP 32 WALL BALLS 32/28 CAL...

Strength: Back Squats Every 2 mins for 14 mins 5 reps @65-70% Workout EMOM X 12 MINS 1st min: 200m run/row bike 400m 2nd min: 10 Burpees...

STRENGTH : DEADLIFT 3 X 6 @60% 2 X 4 @70% 1 X 3 @75-80% EVERY 2:30 ACCESSORY : 4 SETS OF 5-8 WIDE GRIP STRICT PULL UPS CONDITIONING :...