Strength : Pressing 3 x 4 Strict 3 x 3 Push Press 3 x 2 Push Jerk Every 90 Secs. Conditioning : Emotm x 16 mins 1st 15 Slamballs 2nd ...

Strength : Front Squat ( 3 sec Pause at bottom) 6 x 4 @50% Every 2:30 Conditioning : Partner up Buy in 1k row 5 rds 12 Burpee Box Jump...

Strength : 5 rds 3 Deadlifts @ 75% Superset with 5 Strict Chin ups + 20 Sec Hollow Hold Every 3 mins Conditioning : Every 3 mins for 15...

Endurance : 32 min Partner AMRAP 60 Cals Bike 50 Cals Row 40 Cals Ski 30 Cals AB 6 Rds Kettlebell Comples ( 3rds each ) Run 200m...

Emotm x 10 1st min 10 HSPU or Double Push Press 2nd min 5 Power Cleans 70/50kg For Time 4rds 15/12 Cal 12 DB snatch 9 TTB 6 Target...

Bench Press Every 2 mins 2x5 @50% 2x4@65% 2x3@75% 1x2@85% 1x1@90-95% 1x1@100+% Workout: 10 min AMRAP 7 BMU/C2B/PU 40 Wall Balls 25/20 Cals

Strength : Back Squat 8 @40%,6@50%,4@60%,2@70%2@80%,1@90%,1@95%,1@100+% Every 2:30 Conditioning : 12 min AMRAP Partner 80 Double...

Deadlift : Working sets. 5@ 60% 4@ 70% 3@ 80% 2@ 85% 1@ 90% Every 2:30 Conditioning : Tabata of Swings Amercian Burpee Box Jumps/Steps...

Endurance : 32 min AMRAP 2k Bike 1k Row 500m Ski 400m Run 36/24 Cals Assault Bike 3rds 5 Strict Pulls or 10 Rows 10 Push Ups 15...

12 min EMOM 1st min: 1 round of Macho Man 2nd min: 10 HSPU/HSPU Rest 5 mins Every 2 mins for 10 mins 12/10 Cals 10 Burpees