Strength : Part A Pause Deadlift : 4 x 4 @ 50-60% Pause 3 secs below Knee Every 2 mins Strength : Part B Pause Bench Press 4 x 4 @50-60% Pause 1 inch from chest. Conditioning : For Time 21-15-9 Pull ups/Rows 15 Box/Steps overs + 10/8 cals after each set. Time Caps 10 mins

Endurance : Partner Part (A) For Time 60/50/40/30/20 Cals Bike * 20/16 Cals on rower after Set Part (B) For Time Run 2K Relay ( 10 Laps ) Ski 80/60 Cals * 15 min cap on both workouts.

Strength : Clean 10 Rds 1 Hang Power + 1 Hang Squat Clean + 1 Full Squat Clean Every 90 Secs Conditioning : Tabata of Slamball Airsquat DB Snatch

Strength : Strict Press and Pull 4 x 6 Press @ 70% 6 Strict Pulls after each set. Every 2:30 Conditioning : 14 min AMRAP Run 200m 8 TTB 8 STOH 50/35kg Alt 8 Cal Ski 8 Burpee over bar

Back Squats + Reverse Lunges (DB) Every 3 mins for 4 Sets 8 reps @70% + 10 Lunges Workout: For Time Partner 200 Double Unders/ 300 SS 120 Wall Balls 100 Cals (any machine) 120 Single Arm Thrusters 22.5/17.5kg 12 min Cap

Strength : 5 rds Every 4 mins 3 Deadlifts @70% 6 Strict Pull ups 9 Double DB Floor Press 15 Second Hollow hold Conditioning : 8 mins 10 Front Front Rack lunge 40/25kg 10 Plate GTOH 10 HSPU or HRPU

Partner Workout 30 min Cap 100/90 Cals Bike + 40 Burpes 80/70 Cal Row + 40 Burpees 60/50 Cals Ski + 40 Burpees 400m Relay Run 2 mins on 1 min off Pick up where you finished once min rest is up each time

Strength : Clean. Every 2 Mins for 14 min ( 7 rds ) Adv : 2 Power Clean + 2 Full Squat Clean Int : 2 Hang Power Clean + 2 Hang Squat Clean Beg : 2 Hang Power Clean + 2 Front Squats Conditioning : 10 min ladder 7 Cals 7 Barbell Thruster 40/30kg 7 TTB add 1 Rep each rd complete

Strength: Push Press Every 2 mins for 5 sets 5 Reps @70% Workout: For Time 100 DU/200 SS 80 Air Squats 60 KB Swings Russian 40 DB Snatch 20 Burpees Run 200m after each movement 15 min Cap

Strength: Back Squats Every 2 mins 7x3@ 80% Workout Partner 14 mins Run 200m together 30 Wall Balls 30 Slam Balls 30 Box Jumps 30 Cals