Strength : Back Squat 6,6,4,4,3 @70%,70%,75%,80%,85% Every 2:30 Conditioning : Partner 14 min AMRAP 12 Down ups 12 Hang Clean + Jerk DB 22.5/15kg 12 Lunges with DB 12/10 Cals Bike * you go I go

Strength : Deadlift 4,4,3,3,2,1 @60%,65%,70%,75%,80%,85%,90% Every 2:30 Conditioning : 10 mins Descending and Ascending 50 Step ups with DB 22.5/15kg 40 KB swings Russian 30 Single Arm DB overhead Lunge 20 C2B/Pullup 10 HSPU/HRPU

Endurance 40 min EMOM 1st min: 15/12 cals Bike 2nd min: 12/10 cals Ski 3rd min: 12/10 cals Rower 4th min: 10/8 cals AB 5th min: Rest

Strength : Front Squats 6,6,4,4,3 @60%,65%,70%,75%,80% Evert 2:30 Conditioning : 15 min AMRAP Partner 30/24 Cals Row 30 Wallballs 20 GTOH with plate 10 Synchro Burpees

Strength : Deadlift 5,5,3,3,2 @60%,70%,75%,80%,85% Every 2:30 Conditioning : 8 min AMRAP 2 Bar Muscle ups or 5 C2B or Pullups 10 Overhead Swings 24/16kg 15 Airsquats Core : 6 mins

Endurance Every 6 mins for 30 mins Bike 18/15 Cals Run 400m Row 18/15 Cals

Strength : Emom x 12 1st Bench Press x 5 2nd Strict Pull up x 5 3rd Handstand hold 20 sec Conditioning : 6 mins 21 Double Unders or 40 SS 15 DB Snatch 9 HSPU and Push ups 8 min AMRAP Partner 30 Cals Bike Erg 30 Slamballs 30 Ski Erg 30 Down ups

Strength : Clean + Push Jerk 10 Sets 1 Clean ( any variation) + 1 Push Jerk Every 60 Secs Conditioning : EMOTM x 15 mins 1st 10 TTB/K2E 2nd 10 Box Jump overs or Step overs 3rd 8 STOH 60/40kg

Strength : Back Squat 4 x 5 @ 75% Superset : 10 Double DB lunge Every 3 mins. Conditioning : 15 mins Partner 8 Rds ( you go i go ) Row 12/10 Cal 6 Front Squats 60/40kg 6 Bar facing Burpee Remainder of time Row for cals

Strength : Deadlift 5 x 5 @60%,65%,70%,70%,75%,75% Every 2:30 Conditioning : 10 min AMRAP 21 Cals 15 DB Clean jerk 22.5/15kg 9 TTB