Strength: Strict Press Every 2 ½ mins x 5 8@ 50% 8@ 60% 6@ 65% 5@ 70% 4@ 75% Workout: 4Rds of 3 mins on 1 off 12 Db Snatch 9 Goblet...

Strength : Back Squat 8,8,6,6,6 @60%65%.70%,75%,80% Every 2:30 Conditioning : Partner 18 mins AMRAP Run 200m 4 Rounds of Macho man 30...

Strength : Deadlift 4,4,4,3,3,2 @ 70%,70%,75%,80%,85%,90% Every 2:30 Conditioning : 18 mins No measure AMRAP 5 Strict HSPU/ Negatives/...

Endurance: Partner Every 12 mins x 4 400m Row 800m Bike 300m Ski 400m Relay Run 30 Burpees 10 MIN CAP EACH ROUND

Strength : EMOTM x 12 1 Full Clean Conditioning : For Time 5rds Run 200m 15 Wallballs 5 Clean and Jerk 60/40kg Time Cap 14 mins

Strength: Every 2 ½ min x 5 Strict Press 5x6 Strict Pull Up 5-8 Reps Workout: 20 min EMOM 1st min: 15/12 Cals Bike 2nd min: 12 Db Snatch...

Strength: Every 3 mins x 5 Back Squat 5x6 @60% 10 DDB Reverse Lunges After each set 15 min AMRAP Run 200m Together 30 Thrusters 30...

Strength: 12 min EMOM 1st min: Bench Press x 5 @65% 2nd min: Strict Pull UP x 5 3rd min: 12 Leg Raises Rest 2 mins Every 2 ½ mins x 5...

Endurance : For Time 800m Run togehther + 30/24 Cals Bike + 30/24 Cals Row 600m Run together + 40/32 Cals Bike + 40/32 Cals Row 400m...

Strength : Power Clean and Jerk EMOTM x 12 1 Power Clean and Jerk. Conditioning : For Time 4rds 14 Wallballs 8 10 STOH 50/35kg 4rds 14 DB...