Strength : Deadlift 5,5,4,3,2 @60%,70%,75%,80%,85% Every 2:30 Bench : 5 x 4 ( Build to a heavy 4 ) Every 2 mins. Conditioning : For Time...

Endurance : Partner Every 10 mins for 30 mins Row 40/32 Cals + 30 Swings American Bike 40/32 Cals + 30 Slamballs Ski 30/24 Cals + 15...

Strength : Gymnastics 14 mins 3 Strict Pull ups ( 3 secs chin over bar hold at top of each rep) 2 max distance Handstand Walks or 20 Sec...

Strength : Pressing 5 x 5 Strict Press @ 60-70% Every 90 secs 5 x 2 Split Jerks Every 90 Secs ( keep load light if not previously done...

Front Squats Every 2 ½ mins 4x8 @70% 10 Lunges after each set 2 DB/KB (5 each leg) Workout: 14 min AMRAP Partner Run 200m together 40 DB...

Strength : Deadlift 6,6,4,4,3, @50%,60%,70%,75%,80% Every 2:30 Strength : Bench Press 5 x 5 @60%,65%,70%,75%,80% Every 2:00 Conditioning...

30 min Partner Wod 60 Cals AB 60 Slam Balls 1600m Row 30 Burpees 2400m Bike 60 Push Ups 1600m Ski 30 T2B

EMOTM X 8 MINS 1st min: 15 Sec Hollow Rock/Hold 2nd min: 30 Sec Handstand Hold 16 MIN PARTNER WOD Run 200m together 8 Hang Power Cleans...

Strength: Push Press 5x5 @75% 5 Wide Grip Pull Ups after each set of Push Press Workout 12 min AMRAP 40 Double Unders 8 Wall Balls 8...

Strength : Font Squat 8,8,6,4,3 @50%,60%,65%,70%,80% Every 2:30 Accessory : 3 rds 1 Length of Gym wtih 2 DB or KB Conditioning : 12 min...