Strength : Clean EMOTM x 6 2 Power Cleans EMOTM x 6 2 Squat Cleans Conditioning : EMOTM x 15mins 1st Min 5-8 Clean and Jerks 2nd Min ...

Strength: Every 2 mins x 4 Push Press  x 4 @60% Rest 2 mins  Every 2 mins x 4 Push Jerk  x 4 @70% Workout: 12 MIN AMRAP 12/10 Cals EB/Ski...

Strength : Back Squat. week 6 1 x 6 @60% 1 x 6 @70% 1 x 6 @75% 1 x 4 @80% 1 x 4 @80% Every 3:00 Conditioning : For time. 80/70 Cal Row 60 ...

Strength : Part (A) Deadlift 5 x 3 @70-80% Superset with 5 Strict chin ups. Every 3:00 Part (B) Strict Press 5 x 4 Superset with single...

Endurance : Partner up 12 mins Bike 3k + 60 Wallballs + Bike 1500m + 40 Wallballs + Max Metres Bike 12 mins Row 1200m + 40 Burpees + Row...

Strength : Clean and Jerk complex 1 Power Clean + 1 Hang Squat Clean + Jerk Every 90 sec x 8 Conditioning : EMOTM x 16 1st 11/9 Cals...

Strength: Every 2 ½ mins x 5 Bench Press x 6  Strict Pull Up 5-10 Reps  Wod: 14 MIN AMRAP Run 200m  25 Wall Balls  20 DB C&J 15 Burpee...

Strength : Back Squat Week 5 1 x 8 @60% 1 x 8 @65% 1 x 6 @70% 1 x 6 @75% 1 x 6 @80 % Every 3:00 Conditioning : Partner up. 20 mins 30/24...

Strength : 25 mins 1 Sled Push (straight arms and march ) 3 Bench Press 5 Deadlifts 5-10 Ring Dips or Ring hold or 10 Dips off box/bench...

Endurance :Partner up 2 Rds for Time 1000m Ski 60 PB Squats 2500m Bike 40 Target Burpees 1200m Row 40/30 Cals Echo Bike Time Cap 40 mins