Strength : Every 3 mins for 15 mins (5RDS) 4 Bench Press 4 Strict Wide Grip Pull up with 3 sec hold on top of each rep. 20-30 sec...

Strength : Back Squat 5,5,4,3,2 @70%,75%,80%,85%,90-95% Every 2:30 Accessory: 3 x 8 Front Squat @50% of 1RM BS Every 90 Secs Conditioning...

Strength : 5 Rds Every 3 mins 4 Deadlift @60%,65%,70%,75%,80% 16 Single Arm DB Rows Conditioning : 8 min AMRAP 15 Hang DB Clean &...

ENDURANCE Partner WOD: 30 Min AMRAP Run 400m together 40 Slam Balls 30 Air Squats 20 Burpees 800m Row 40 Slam Balls 30 Air Squats 20...

Emotm x 12 1st 12 Box Jump overs or 12 Weighted Step ups 2nd 10 HSPU or 20 sec HS hold or Wall Walk Hold 3rd 10 Double DB Front...

Strict Press (6 Sets) Every 2 mins 6,6,4,4,2,2 60%,65%,70%,80%,85%,90% Super set on set 1,3,6 7/10 Strict Pull Ups Workout: 10 min AMRAP...

Strength : Back Squat 6,6,4,4,3,3 @65%,70%,75%,80%,85%,90% Superset first 3 sets with 12 Doubke DB lunges. Every 3 mins Conditioning :...

Deadlift Every 3 mins 5x10 @60-65% Workout: 10 min AMRAP Run 400m 30 Wall Balls 15 KB Swings

28 min AMRAP (Partner) 1200m relay run 80 Air Squats 60 Sit Ups 40 Push Ups 1600m Row 80 Air Squats 60 Sit Ups 40 Push Ups 3k Bike 80 Air...

EMOTM x 40 mins 1st min 10 Overhead Squat 40/25kg or DB OH Lunge 2nd min 15 Slamballs 3rd min 4 Bar MU/ 8 C2b or 10 Pull up or 12...