Strength Every 3 mins for 12 mins 10 Strict Press @50% 16 Single arm row (8 each side) Workout 10 min AMRAP 20/18 Cals 15 DB Hang C&J 15/12.5kg 10 HSPU/HRPU Core: Coaches choice

Strength : Clean Take 20 mins to build to a heavy clean. Conditioning : EMOTM x 15 1st 50 Double unders or 45 sec of Single Skips 2nd 8 Burpee Box Jumps 3rd 12 TTB

Strength : Back Squat 4 x 8 @ 70% Every 2:30 2 Lengths of 2 x DB lunges Conditioning : 10 rds Partner 6 Thrusters 6 Bar Facing Burpees Row 12/10 Cals * you go i go Time cap 15mins

Strength : Deadlift 5 Sets 5 Deadlift @ 60% + 5 Wide Grip Strict Pull ups. Every 2:30 Conditioning : 10 min AMRAP 32 Double Unders 16 DB Snatch 8 C2B/Pull up

Endurance 6 Rounds 40/36 Cals Bike Erg 30/26 Cals Row 400m Run 42 min time Cap

EMOM X12 1st: Bench Press x8 @65% 2nd min: 5-10 Strict Chin Ups 3rd min: 15 V-Sit Ups 4th: 5 HSPU/Handstand Walk (1-2 mats) Workout 3rds of 1 min of each exercise DB Thrusters 15/12.5 kg Box Step Ups Slam Balls Double Unders 1 min rest after each round

Strength : Snatch 3 x 3 High Hang Snatch ( Full Squat or Power) Every 90 Secs 3 x 3 Hang Snatch ( Full Squat or Power ) Every 90 Secs 3 x 3 From Floor ( Full Squat or Power ) Every 90 Secs Conditioning : Partner up 12 min AMRAP 32 Wall balls 24 GTOH with plate 20/15kg 18 T2B

Test Workout 1 " Go Hard "

Strength : 5 Rds 4 Deadlifts @50-60% + 10 Double DB RDL Every 3mins Conditioning : EMOTM x 15 1st 18 Wallballs 2nd 8 Burpee Box Step 3rd 6 STOH 60/40kg

Endurance : Partner up 0-10 mins Row 140 Cals/120 Cals 10-20 mins Bike 140 Cals/120 Cals 20-30 mins Ski 100/80 Cals 30-40 mins Relay Run 1200m * 9 min cap on each movement.