STRENGTH : POWER SNATCH + OVERHEAD SQAUT EVERY 90 SECS X 8 1 HIGH HANG POWER SNATCH HANG + 1 HANG POWER SNATCH + 1 OHS CONDITIONING : PARNER UP 10 RDS YOU GO I GO 9 TTB/KNE 12/10 CAL BIKE 6 HANG POWER CLEAN 60/40KG * TIME CAP 15 MINS

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 : EVERY 3 MINS FOR 15 MINS RUN 200M/BIKE 400M 9 LATERAL BURPEE 6 THRUSTER 50/35KG

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 500m Run/Row 1000m then Bike 500m After each set 15 Down Ups Alternate between Run/Row/Ski each round

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 MINS 5 MIN LADDER 6 T2B/KNE 6 PUSH UPS 6 SINGLE ARM DB THRUSTER * ADD 2 REPS EACH RD REST 4 MINS PARTNER UP 5 MINS 70/60 CALS ANY MACHINE AMRAP OF KB SWINGS AMERICAN

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 Box Jumps 50 Pull Ups 16 Burpee Box Jumps Run 400m together 50 DB Snatch 16 Burpee Box Jumps

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. Conditioning : 10 mins Row 1k or Bike 2k 40 Wall balls 30 Down ups 20 Dumbell Snatches 100 Double unders Max metres in remaining time.

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 ups 5 Strict Pull ups Run 200m * Time Cap 9 mins

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 resting

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 for 12 8 Double Dumbbell thruster 34 Double unders or 50 Singles 15/12 Cals AB or SKI or Row