30 Min AMRAP 600m Run 25/22 Cal Row 600m Run 25/22 Cals AB/Bike Erg (alternate) 600m Run 25 Target Burpees

Strength : 5 Sets 5 Strict Pull ups ( Use weight if necessary) 8 Bent over row with Barbell 15 sec Hollow Hold or Rocks Handstand...

Strength : Push Press 5 x 4 Superset with 8 x 2DB Seated Press Every 3 mins Conditioning : 10 Min AMRAP 15 Wall Balls 30 ...

Strength : Front Squat 6,4,4,3,2,2 @60%,70%,80%,85%,90%,95% Every 2:30 Conditioning : Partner 14 mins 6 Burpee Box Jumps 8 ...

Strength : Deadlift 2 x 10 @50% 2 x 8 @60% Every 2:30 Bench 5 x 6 @70% Every 2 mins Conditioning : 7 mins 8 Front Squat 40/25kg 8 Lat...

Endurance : EMOM x 36 mins 1st Min Bike 15/12 Cal 2nd Min 15 Down ups 3rd Min Row 15/12 Cal 4th Min 15 Slam Ball 5th Min ...

Strength : Gymnastics 15 mins 5 Strict Pull ups + 15 Sec Hollow Hold 20 Sec nose to wall hold hold / Hand lifts, Shoulder taps /...

Strength : Pressing 4 x 4 @70-80% Every 90 Secs 5 x 2 Split Jerk Every 90 Secs Conditioning : Emom x 16 mins 1st 40 Double unders or 60...

Front Squats Every 2 ½ mins 5x5 @80-85% 12 DB lunges after each set Workout (partner) 12 min AMRAP Bike 1600m/800m Row 40 Clean & Jerks...