Strength : Bench Press 8,8,6,6,4,2 @60%,65%,70%,75%,80%,85% Superset with 5 Strict Pulls. Every 3 mins. Conditioning : 2rds 3 mins 1:30...

Back Squat : 8,8,6,6,4,2 @60%,65%,70%,75%,80%,85% Every 2:30 Conditioning : Partner 14 min AMRAP 50 Cals 40 Wall Balls 30 KB Swings 20...

Strength : Deadlift 5,5,4,4,3,3 @60%,65%,70%,75%,80%,85% Every 2:30 Conditioning : 8 mins 12 Cals 9 GTOH with plate 20/15kg 6 ...

Every 12 mins for 36 mins Partner Run 200m together 60 Slam Balls 60 Cals Run 200m 60 Burpees 60 Cals 10 min cap each round

Emom x 1st 12 HSPU or 3 Wall Walks 2nd 14/11 cals Bike 3rd 6 Hang Power snatch 40/30 kg or 12 DB snatch 4th 14 KB overhead swings....

Every 2 ½ mins for 10 mins 5 Strict Press @70% 5-10 wide grip pull ups Workout 10 min Amrap 50 Double Unders/ 100 Singles 16 T2B 16 Wall...

Strength : Front Squat. 6,6,4,4,3,3 @60%,60%,65%,70%,75%,80% Every 3:00 12 Double DB Lunges for first 3 Sets. Conditioning : 15 mins...

Strength : Deadlift 6 x 4 60%,60%,65%,65%,70%,70% Every 2:30 Conditioning : 8 min AMRAP 15 Barbell thruster 12 Burpee over Barbell 9 ...

Endurance : 32 min AMRAP Partner Bike 2k 40 Slamballs 40 Revers lunge with DB 22.5/15kg Row 1k 40 Wall Balls 40 Single DB Push press Ski...

EMOM x 15 mins. 1st min TTB x 8-12 2nd min 15/12 Cals Bike/Row 3rd 8-12 Box Jump overs Emom x 5 5-7 Clean Jerks 60/40kg