STRENGTH : POWER SNATCH + OVERHEAD SQAUT EVERY 90 SECS X 8 1 HIGH HANG POWER SNATCH HANG + 1 HANG POWER SNATCH + 1 OHS CONDITIONING :...

STRENGTH : FRONT SQUAT 8,8,6,4,4,2 @50%,55%,60%,65%,70%,75% EVERY 3:00 DO A SET OF DOUBLE DB LUNGES X 16 AFTER SETS 1-3 CONDITIONING :...

Deadlift Every 3 mins 5@ 50% 4@ 60% 4@ 70% 3@ 75-80% 2@ 85-90% 1@ 95-100% 1@105% Workout 21/15/9 Wall Balls DB Snatch Sit Ups

35 min Amrap Run/Row/Ski 200m then Bike 500m Run/Row/Ski 400m then Bike 500m Run/Row/Ski 600m then Bike 500m Run/Row/Ski 800m then Bike...

Running Clock : 0-16 EMOTM X 16 1ST 10 SEATED DB PRESS 2ND 5 STRICT CHINS 3RD 12/10 CAL SKI 4TH 16 SINGLE LEG V UPS REST 4 ...

Strength : every 2 mins for 10 mins Hang Power Snatch x 3 reps Workout 16 min Amrap (partner) Run 400m together 50 Slam Balls 16 Burpee...

Strength : Pause Front Sqaut 6 x 4 @ 60% Every 2 mins. Pause 3 secs at bottom of squat. Accessory : 3 x 16 Double DB walking lunge....

Strength : Deadlift Every 3 mins 8 @ 50% 6 @ 60% 4 @ 70% 3 @ 75% 2 @ 80% 2 @85-90% Conditioning : 3rds 20 Swings Russian 10 HSPU or Push...

Endurance 3rds 10 min time cap each round 2 mins rest after each round Partner Wod Row 1k Bike 2k Ski 500m One person working one person...

Strength : Front Squat 6 x 4 @ 60%,65%,70%,75%,80%,80% Every 2:30 Accessory : 3 x 12 Double DB Reverse Lunge Conditioning : Every 3 mins...