Endurance : EMOTM x 36 mins 1st Bike 14/12 Cals 2nd 50 Double unders or 40 Secs of Singles 3rd Row 14/12 Cals 4th 15 Push ups...

Every 2 mins for 12 mins (6 sets) 1 High Hang Clean 1 Hang Clean 1 Clean Workout: 3rds for time 400m Run 10 Power Cleans 60/40kg 15 Wall...

Strength : Strict Press ,Row and Handstand 5 rds 4 Press 6 Barbell bent over row 20 Sec Handstand hold Every 3 mins Conditioning : EMOTM...

Strength : Front Squats 5 x 6 @70% Every 2:30 Accessory : 3 Lengths of 2 x DB lunges. Conditioning : 14 min AMRAP Row 1k 100 Double...

Deadlift : 8,6,4,3,2,2 @60%,65%,70%,75%.80%,85-90% Every 2:30 Conditioning : 12 mins 8 Cals 8 Hang Clean + Jerk DB 8 HSPU or Push ups 8...

30 min AMRAP (partner) 100/90 Cals Bike 800m Relay Run 50 Slam Balls 80/70 Cal Row 600m Relay Run 50 Down Ups 60/50 Cals Ski 400m Relay...

Strength : Clean Beginner : 6 rds of 2 Hang Power + 1 Hang Squat ( Every 2:30) Int\Adv : 15 mins to build heavy Clean. (any variation )...

Strength : Press and Pull 5 Sets. Strict Press x 4 + Strict Pull ups x 5 Every 3:00 Conditioning : EMOTM x 16 Mins 1st 50 Double...

Strength : Back Squat 6 x 3 ( Building to a heavy triple) Every 2:30 Conditioning : 15 min AMRAP. Partner Row 500m 20 Front Squats Run...

Strength : Part (A) Deadlift 5 x 3 working sets. Build to a heavy triple Every 2 mins Part (B) Bench 5 x 3 Build to a heavy triple. Every...