Strength : Deadlift 5 x 4 @70% Every 2:30 Bench Press 4 x 7 @60-70% Every 2:00 Conditioning : For Time 3rds 18/15 Cals Bike/Row 12 Alt...

Partner up Part A 2 rds Bike 1k Relay Run 400m Ski 400m Relay Run 400m Row 500m Relay run 400m Time Cap 24 mins. Part B 10 min AMRAP 30...

Strength : Clean 3 High Hang Squat Clean x 3 3 Hang Squat Clean x 3 2 Full Clean x 3 Every 90 Secs Conditioning : EMOM x 12 1st : 10...

Strength: Push Press+ Chin Ups Every 2 ½ mins for 5 sets 5@70-75%+5 (use weight for chins if needed) Workout: 10 min AMRAP 50 Double...

Strength: Back Squat. 5 x 6 @ 70% Every 2:30 mins. 3 rds 1 Length of Double Dumbell lunges. Conditioning: Partner up Amrap 12 16...

Strength : Deadlift 5@ 70% 4,4 @75% 3,3 @80% Every 2:30 Strict Press : 4 x 3 @ 80% Every 2:00 Conditioning : 3 Rounds For Time 200m 15...

Partner Wod 12 mins 100 Push Ups Remaining time row for meters Rest 3 mins 12 mins:100 Slam Balls Remaining time Ski for meters Rest 3...

Strength : Push and Pull 5 rds 5 Bench Press 5 Strict Pullups Every 3:00 Conditioning : EMOM x 15 1st 14 DB Snatch 2nd 1 Rd of Macho...

Strength: Front Squats 5,5,4,3,2,1,1 @60%, 70%, 75%, 80%, 90%, 95%, 105% Every 2:30 Conditioning: AMRAP 12 mins 15/12 Cals 30 Double...

Deadlift: Every 2 ½ mins 5x5 @ 75-80% Bench Press: Every 3 mins 3x15 @50% For Time 21/15/9 Cals Thrusters Men 40/50/60kg Women 30/40/50kg...