12 min EMOM 1st min: 8 Strict Press@60% 2nd min: 5 Ring Dips 3rd min: 5-10 Chin Ups 5rds for time 50 Double Unders/100 SS 5 BMU/10 C2B/15...

Strength : 4 x 3 Power Clean Ever 90 Secs Skill : 10 mins working on Split Jerk Conditioning : 5 min AMRAP Row 10/8 Cals 8 Thruster...

Strength : Back Squst 5,5,4,3,2,1,1,1, 65%,70%,75%,80%,85%,90%,95%,100-105% Evert 2:30 Conditioning : 14 Min AMRAP Partner Run 200m...

Deadlift 1 Rep Max Every 2 ½ mins 5,5,4,3,3,2,1,1 50%,60%,70%,80%,85%,90%,95-100%,100-105% Workout For Time 21/15/9 Chest to Bar Pull...

Endurance 60 seconds on 90 off 4 sets on Bike/Row/Ski 3 mins rest after each machine Target Cals for Rower/Bike 20-25/15-20 Ski Erg...

Part (A) EMOTM X 12 1st 5-8 Strict Chin up 2nd 16 DB Row 3rd 20-30 Sec Handstand Hold Part (B) 6 mins 8 HSPU or Double DB Push...

Strength : Strict Press 5,4,4,3,2,2 Build to a heavy double Every 2 mins Conditioning : For Time Partner up Buy in Row 1k or Bike 2K 3rds...

Strength : Back Squat 5,5,4,3,2,2,1 @60%,70%,75%,80%,85%,90%,95% Every 2:30 Conditioning : 10 mins 8 Wallballs 8 Swings Over Head 8 Cals...

Strength : Deadlift 5,4,3,3,2,2,1,1 @50%,60%,70%,75%,80%,85%,90%,95% (8 Sets) Every 2:30 Conditioning : EMOTM x 16 1st 15 Slamballs...

Endurance 30 mins Partner Wod Pick a machine Row/Bike/Ski Max Meters Every 6 mins run 400m together Workout starts with a run One person...