Strength : EMOTM x 12 1st 2 Wall Walks with 5 sec hold at top 2nd 20 sec L Sit from Floor or KB/DB 3rd 8 Bench @50-60%...

Strength : Deadlift 5 x 6 @ 65% Every 2:30 Conditioning : Every 3 mins for 15 5 Burpee Box Jumps 5 Power Clean 50/35kg 40 Double unders...

Front Squats: Every 2 mins for 10 mins 5 reps @65% Workout: 12 min Partner Wod 30 Cals 30 Air squats 30 Db Snatch 30 Slam Balls

Strength : 5 rds 4 Bench @70% 6 Strict Wide Grip Pull ups 8 Double DB RDL Every 3 mins Conditioning : Tabata of Slamballs Box Step ups...

Partner Wod 26 min AMRAP Run 400m together 30 Burpees 40 Wall Balls 80 Double Unders

Emotm x 28 mins 1st Row 14/12 Cals 2nd 15 Swings OH 3rd Round of macho man 60/40kg 4th 10 TTB

Strength : Push Press 6 x 4 Every 90 secs Conditioning : Partner up 20 min AMRAP 10/8 Cal Bike 5 Pull ups 7 Push Ups 12 Airsquats * 1...

22.2: 10 min Cap 1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1 Deadlifts/Bar Facing Burpees 102.5/70kg Scaled weight 60/42.5kg People not...

Every 3 mins for 15 mins 8 Bench Press @50% 10 Single Arm Row 10 Chin Ups Workout: 12 min Amrap Run 400m 10 Hang Cleans 50/35kg 10 Front...

Endurance : Every 6 mins for 36 mins Bike/Row 25/20 Cals 25 Wall Balls Alt Slamballs 15 Burpees Alt 50 DU's/80 SS Time Cap 4 mins.