Strength : Clean 5 x 3 High Hang Clean (Every 60 Secs) 5 x 2 Hang Clean Conditioning : AMRAP 12 mins 6 Burpee Box Jumps 12 DB snatch Run 100m 8 T2B

Strength: Every 2 ½ mins for 5 sets Push Press x 5 @75% Single Arm Rows 8 each arm Workout: Partner 2k Bike 100 Wall Balls 50 Pull Ups/Ring Rows 1k Row 100 Wall Balls 50 Pull Ups/Ring Rows 16 min time cap

Strength : Pause Back Squat 6 x 3 @70% ( 3 secs at bottom ) Every 2:30 mins. Accessory : 3 Lengths of double DB lunge. Conditioning : 12 min AMRAP Partner. 60 Double Unders or 100 Single Skips 16 Thrusters 42.5/30 20 Cals * add 10 cals each rd complete

Strength : Deadlift 5,5,4,3,3,2 @60%,70%,75%,80%,85,90% Every 3 mins Conditioning : 4rds 15 Swings Russian 12 Goblet Squats 9 HSPU or HRPU Run 200m Time Cap 10 mins Core : 5 mins

EMOM X 36 mins 1st min: 15/12 Cals Bike 2nd min: 15/12 Cals Row 3rd min: 12/10 Cals Ski 4th min: 10 Burpees 5th min: 10 Box Jumps Over 6th min: Rest

Strength : Emotm x 15 mins 1st Strict HSPU or Negatives or Hold (40secs) 2nd L Sit or Knee Tucks 20 Sec 3rd 5 Strict Pull ups Conditioning : 15 min AMRAP Partner up 20/16 Cal Ski/ Assault Bike 20 DB Snatch 20 C2B/Pull Up/Rows 20 Synchro KB Swings Russian Run 100m Together

Strength : Strict Press and Row 5 Sets ( Every 3 mins) 5 Strict Press @ 75% 16 Single Arm DB Rows (8R + 8L) Conditioning : EMOTM x 18 mins 1st 5 Clusters 60/40kg 2nd 10 Burpee over Bar 3rd 40 Double unders or 60 SS

Strength: Back Squats 5 Sets every 2 ½ mins 5@60% 5@70% 5@75% 5@80% 5@85% Set 1,3,5 10 DDB Reverse Lunges Workout: 12 min Partner 600m Row/1200m Bike 50 Wall Balls 16 TTB 50 Slam Balls

Strength: Every 3 mins for 15 mins (5 sets) 6 Deadlifts @65-70% 8 Weighted Box Step Ups 20” Box (one db) Workout: For Time 21/15/9 Cals Push Ups Slam Balls Sit Ups

Endurance: Running Clock ( Partner up ) 0-10 mins For Time Row 1k + 120 Wallballs 10-12 mins Rest 12-22 mins 5 rds for Time 500m Bike 16 Burpee over Partner 22-24 mins Rest 24-34 mins 1600m relay Run for time.