Strength : Deadlift 5,5,4,4,3,2,2 @65%,70%,75%,75%,80%,85% Every 2:30 Conditioning : 5rds for Time 6 Thrusters 50/35kg 12 Swings OH 32...

Endurance 0-10 mins Run 1 Mile 10-20 mins Row 1600/1400m 20-30 mins Bike 4k 30-40 mins 100 Burpees 8 min cap on each movement

EVERY 2:00 for 5 sets 20 Sec Handstand Hold 5 Strict Pulls 16 V ups 6 mins 7 HSPU or Push ups 10 Slamballs 12 Lunge with 2 x DB...

Strength : Clean Complex 8 Sets every 90 secs 1 Power Clean/Squat + 1 Hang Power/Squat + 1 Front Squat Conditioning : Partner up 14 min...

Strength : Back Squat 8,6,5,4,3,2 @ 65%,70%,80%,85%,90% Every 2:30 for 5 sets. Conditioning : 12 mins Buy in Bike/Row 50/42 Cals AMRAP 18...

Strength : Deadlift 6,6,4,3,3,2 @60%,65%,70%,75%,75%,80% Every 2:30 Conditioning : EMOTM X 15 MINS 1st Front Squat 50/35kg x 8 2nd ...

ENDURANCE : PARTNER UP (A) 14 MIN AMRAP ROW 1K 60 WALLBALLS 40 PUSHUPS REST 5 MINS (B) 14 MIN AMRAP BIKE 2K SKI 500M 100 DOUBLE UNDERS...

Running Clock EMOTM X 10 mins 1st min : 30 Sec handstand hold 2nd min : 5 Strict Pullups ( use weight if necessary ) Rest 3 7 min AMRAP...

Strength : Pressing 3 x 5 Strict Press 3 x 3 Push Press 3 x 3 Push Jerk Every 90 Secs * increase load each movement Conditioning : Max...

Strength : Back Squat 8,8,5,4,3 @65%,70%,75%,80%,85% Every 2:30 for 5 sets Conditioning : 15 Min AMRAP Partner Run 200m together 12...