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 Run 200m 21 Thruster 42.5/30kg Run 200m 15 C2B Run 200m 9 Strict HSPU or Seated 2 x DB Press * Time cap 8 mins

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 Synchro Lunges 8 min cap each rd. Core : 6 mins

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 nose to wall hold with Hand lifts \Shoulder taps 15 Sec Ring Tuck hold or Box Tuck Hold Conditioning : For Time Buy in : Run 200m 30-24-18-12 Wall balls 10- 8- 6 - 4 Burpee C2B or Pull ups or Target Cash out : Bike 500m * Time cap 12 mins

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 movement ) Conditioning : Emom x16 mins 1st 40 Double unders 2nd 6 Clean and Jerks 60/40 kg 3rd 14/12 Cals Row 4th 12 Box step over with DB's

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 Snatch 30 Air Squats 20 Push Ups 10 T2B

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 : For Time 30/24 Cals Row 20 Burpee Box Jumps 10 Thrusters 70/50kg * 7 min cap.

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 70/50kg 16 DB Snatch 32 Air Squats Core Work To Finish

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 Target Burpees Add 2 reps to WB and Burpees each round

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 AMRAP Partner 24 Cals 16 Chest to bar/Pullup 8 Clean + Jerk 60/40kg