Strength: Deadlifts 4 Sets Every 3 mins 8-12 Reps @50-55% Workout: 10/9/8/7/6/5/4/3/2/1 Thrusters 40/30kg C2B/Pull Ups/Ring Rows 8 min Time Cap

Endurance : 30 mins Partner. 2 rds 50 Swings Russian 40/36 Cals Bike 50 DB Hang Clean + Jerk 40/36 Cals Ski 50 Sit ups 40/36 Cals Row into 20 DB Devil Press 120 DU's or 240 SS 20 DB Devil Press

10 mins technique work Cleans 28 min Emom 1st min: 12/10 Cals Echo Bike 2nd min: 6 Power Cleans 3rd min: 15 Wall Balls 4th min: 10 Push Ups

Strength : Pressing 4 Sets 8-12 reps of Strict Press 8-12 DB bench press Every 3:00 mins Conditioning : Every 2 mins for 20 mins 0-2 mins 6 Box Jump overs + 40 Double unders/60 SS + 6 Box Jump overs 2-4 mins 6 Lat Burpee over bar + 6 STOH + 6 Lat over bar. * alt each 2 mins

Strength: Front squats 10,10,8,8,6 50%,55%,60%,65%70% Every 2:30 Conditioning: 15 min Partner AMRAP 20 HSPU/HRPU 20 Double DB Lunges 30/24 cal row 20 TTB

Strength : Deadlift 6,6,4,4,3 @60%,65%,70%,75%,80% Super set with 8 Single arm rows each side. Every 3:00 Conditioning : EMOTM x 15 1st 14 DB Box Step ups 2nd 40 Double unders or 60 SS 3rd 8 DB over the shoulder.