Strength : Clean Complex 10rds 1 Power Clean + Hang Squat Clean + 2 Front Squat Every min for 10 mins Conditioning : 16 min AMRAP Partner 40 Cals Row 30 Pull Ups 20 Burpees Run 200m Together 20 Burpee 30 TTB 40 Cals Bike

Strength : Back Squat 5 x 7 @60% Every 2 mins Conditioning : Open Workout 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 22.5/15 Kg 15 box jump-overs

12 min Strength AMRAP 1 Sled Push 1 Farmers Carry 5-10 Chin Ups 10 Cals Bike (damper 10) 5 Strict press Workout: 10 min AMRAP Row 400m/Bike 800 21 KB Swings 15 V-Sit Ups 9 T2B

EMOM X 36 mins 1st min: 15/12 Cals Bike 2nd min: 15 Slam balls 3rd min: 12/10 Cals Ski 4th min: 50 Double Unders/100 SS 5th min: 12/10 Cals Row 6th min: Rest

Conditioning : 8 min Amrap Bike 250m 10 HSPU or HRPU 8 C2B/Pull up or 12 RR Rest 3 8 Min AMRAP Bike 500m 10 DB Snatch 10 DB Box step up Finisher : For Time 60 Wall Balls 30 Sitips 30 Wall Balls 15 Sit ups * Time Cap 5 mins

Strength : 5 rds 5 Bench press 5 Strcit Chins 16 Single Arm Rows Every 3 mins Conditioning : EMOTM x 16 mins 1st 5 Cluster 60/40kg 2nd 10 Box Jump overs 3rds 10 TTB 4th 10 Burpees

Strength : Back Squat 10,10 @ 50% 8,8 @60% 6@ 70 % Every 2:30 Conditioning : Partner up 12 Min AMRAP 26/20 Cals 16 Double DB Thruster Alt Front rack lunges. 60 Double unders or 80 SS Core : 5 mins

Strength : Deadlift Find 1RM Working set : 5@60%,3@70%,2@80%,2@85%,1@90%,1@95%,1@100+% (Every 2:30) or 7x 5 @ moderate weight Conditioning :10 min AMRAP 30 Double Unders or 50 ss 20 Swings Russian 14 Situps 10 Pull ups or 6 C2B or 3 BMU

Endurance : Partner up. 10 mins Row 1k 60 Barbell Thruster 20/15kg 40 Lat Burpees over Bar Remainder of time row max metres. 10 mins Bike 2k 60 Slamballs 40 Burpees Remainder of time bike max metres 10 mins Ski 800m 60 Wallballs 40 Burpees Remainder of time ski max metres. * Rest 3 mins between workouts.

12 min EMOM 1st min: 10 HSPU or 2 DB Z Press 2nd min: 20/18 Cals 3rd min: 20 Air Squats 4x2 min Rounds 1 min rest after each 4 DB Snatch 4 T2B 4 Push Ups Add 2 reps to each movement each round Finisher: Core Work 5 mins