Strength : Gymnastics 15 mins 5 Strict Pull ups + 15 Sec Hollow Hold 20 Sec nose to wall hold hold / Hand lifts, Shoulder taps /...

Strength : Pressing 4 x 4 @70-80% Every 90 Secs 5 x 2 Split Jerk Every 90 Secs Conditioning : Emom x 16 mins 1st 40 Double unders or 60...

Front Squats Every 2 ½ mins 5x5 @80-85% 12 DB lunges after each set Workout (partner) 12 min AMRAP Bike 1600m/800m Row 40 Clean & Jerks...

Strength : Deadlift 5,5,4,3,2 @60%,70%,75%,80%,85% Every 2:30 Bench : 5 x 4 ( Build to a heavy 4 ) Every 2 mins. Conditioning : For Time...

Endurance : Partner Every 10 mins for 30 mins Row 40/32 Cals + 30 Swings American Bike 40/32 Cals + 30 Slamballs Ski 30/24 Cals + 15...

Strength : Gymnastics 14 mins 3 Strict Pull ups ( 3 secs chin over bar hold at top of each rep) 2 max distance Handstand Walks or 20 Sec...

Strength : Pressing 5 x 5 Strict Press @ 60-70% Every 90 secs 5 x 2 Split Jerks Every 90 Secs ( keep load light if not previously done...

Front Squats Every 2 ½ mins 4x8 @70% 10 Lunges after each set 2 DB/KB (5 each leg) Workout: 14 min AMRAP Partner Run 200m together 40 DB...

Strength : Deadlift 6,6,4,4,3, @50%,60%,70%,75%,80% Every 2:30 Strength : Bench Press 5 x 5 @60%,65%,70%,75%,80% Every 2:00 Conditioning...

30 min Partner Wod 60 Cals AB 60 Slam Balls 1600m Row 30 Burpees 2400m Bike 60 Push Ups 1600m Ski 30 T2B