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 Handstand Hold Conditioning : 11 min AMRAP 40 Double Unders Run 200m 5 Hang Power Cleans 70/50kg

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 : Partner up For Time 40-36-30-24-20 Cals Row 16 Thrusters 50/35kg after each row. *14 min cap

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 & Jerk 12 DB Goblet Squats 9/7 Cal Ski Core : 6 mins

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 Burpees Bike 1600m 40 Slam Balls 30 Air Squats 20 Burpees

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 Squat 4th 20- 30 sec Hollow Hold For Time : 9-12-15-18-15-12-9 Row or Bike 5 Clean and Jerks after each set 60/40kg * Time Cap 15 mins

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 40 Double Unders/80 SS 30 KB Swings 24/16kg 20 Wall Balls

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 : Partner up 14 mins 12/10 Cals Bike 12 Single arm DB Thruster 8 8 TTB * partner completes full rd .

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 Squats 60 Sit Ups 40 Push Ups

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 RR 4th min 22/18 Cal Bike or Row 16/12 Ski or AB 5th min Rest