Strength : Deadlift 5 x 4 @ 70% . Superset with 8 2 x DB RDL Every 3:00 Conditioning : EMOTM x 12 1st Round of Macho man ( 3 PC, 3FS,3 STOH) 65/45kg 2nd 10 Box Jump overs 3rd 40 Double unders or 60 SS

Endurance : Partner up 4 Rds for Time Bike 1k/900m Relay Run 400m 30/24 Cal Ski 30 Slamballs * 20 min cap. Teams of 3 For Time Row 1200m 90 Airsquats 60 Target Burpee * Time Cap 10 mins

Strength : Snatch 5 sets of 3 OHS from rack. ( Every 60 Secs ) 5 sets 1-2 Squat Snatch with 3 sec pause at knee (Every 60 Secs) 5 sets of 1-2 Squat snatch with no pause. (Every 60 Secs) * power snatch if necessary. Conditioning : 8 min Amrap 12 DB Snatch 10 Reverse Lunge 8 C2B/Pull up 10 GB Squats 12 Box Step ups with DB

Strength : Press and Pull EMOTM x 15 1st DB Bench press 8-12 reps. 2nd 5 Strict Chin up 3rd 8 Bent over Rows (barbell) Conditioning : 5 x 2 min rds 8 Thrusrter 50/35kg 8 Burpees Max Cals on machine * rest 1 min between rds.

Strength : Back Squat 2 x 6 @60% 2 x 4 @70% 2 x 3 @80% 2 x 2 @85,90% Every 2:30 Conditioning : 15 min Partner AMRAP 200 Du's/300ss 100 Wallballs 80 KB 60/50 Cals Row 40 TTB 200m Run together. * when you finish run work back up again :)

Strength : Deadlift. 2 x 8 @50,55% 1 x 6 @70% 1 x 4 @80% 1 x 3 @85% 1 x 2 @90% Every 2:30 Strength : RDL 4 x 8 Double DL Conditioning : 8 mins AMRAP 12/9 Cals 9 HSPU or Double DB Push press 6 Chest to bar/Pull up

Endurance : EMOM x 36 mins 1st Ski 10/8 2nd DB box step up x 12 3rd Row 12/10 Cals 4th Bike 12/10 Cals 5th 14 Slamballs 6th Rest

Strength : Snatch Snatch Balance 4 x 4 (Every 90 Secs) Snatch complex. 5 rds of 1 Snatch Deadlift + 1 Hang Full Snatch + 1 OHS (Every 90 Secs) Conditioning : 10 Min AMRAP 15/12 Cals 9 Burpee over bar 6 Hang power Cleans 60/40kg

Strength : 5 Sets of 5 Strict Pulls + 8 Barbell Row + 5 Strict HSPU or 20 Sec Handstand Hold Every 3 mins Conditioning : EMOTM X 20mins 1st 10 Thruster 42.5/30kg 2nd 12/8 TTB 3rd 40 Double unders 4th 15 Swings

Back Squats: Every 2 ½ mins for 5 sets 5 Reps @65% + 10 DDB Lunges Workout: 12 min Partner 40/30 Cals 30 Wall Balls 30 Slam Balls 30 Push Ups