Strength : Deadlift 5 x 8 @ 50% Every 2:30 Conditioning : For Time Buy in : 80 Double Unders or 120 SS 18/15/12/9 DB Box Step ups Down...

Endurance : Partner up For Time 2 rds Row 50/40 Cals 40 Wall Balls Run 200m Together 2rds Bike 50/40 Cal 40 GTOH with Plate Relay run...

Every 90 sec for 5 sets Snatch Balance x 3 Every 90 sec for 5 sets 3 Hang Power Snatches + 1 Ohs Workout: 4x 3 min rounds 6 DB C&J (3...

Strength : EMOTM x 15 1st 5 Strict Pull ups ( Add weight if necessary ) 2nd 8-12 Double DB Bench press 3rd 20-30 Handstand Hold...

Strength : Front Squat 5 x 3 ( 3 Sec Pause at Bottom) @70% Every 2:30 Conditioning : 15 Min AMRAP Partner 24/20 Cals Bike 16 TTB 24/20...

Strength : Deadlift 6,6,4,3,3, @60%,70%,75%,80%,85% Superset 8 Double DB Rdl Every 3:00 Conditioning : 4 RFT Run 200m 8 Front Squats...

Endurance : Death by Row and Bike :) Part A ( 20 mins) 1st min Row 8/6 Cals 2nd min 12 Wallballs * add 1 cal each rd Part B (20 mins)...

Strength : Snatch 2 Hang Power Snatch + 2 OHS Every 90 Secs x 8 Conditioning : EMOTM x 16 mins 1st 10 TTB 2nd 14 KB Reverse Lunge 3rd ...

Strength : 5 rds of 4 Bench @ 70% 5 Strict Chin ups 20 Sec Handstand Hold Every 3:00 Conditioning : 12 min AMRAP 5 Clean and Jerks...

Back Squats Every 3 mins 10 reps @70% Workout: 13 min Amrap Partner 40/30 Cals 30 Thrusters 40/30kg 30 Burpees Over Bar 30 Pull Ups