Strength : 8  sets 1 Power Clean + Hang Squat Clean + 1 Front Squat Every 90 secs Conditioning :  3 min AMRAP X 4 15/12 Cals 12  Hang...

Strength: Strict Press 7x3 @70% After each set preform 3 Strict Pull Ups with 3 sec pause at top. Wod : Partner workout (1 resting 1...

Strength : Tempo Back Squat 7 X 3 @60-70% Tempo 32X1 Every 2 mins Accessory : 3 Lengths Single DB overhead carry Conditioning : Every...

Strength: Bench Press 5x5 @70% 3x3@80% Wod ; For Time 15/12/9 Slam Balls Pull Ups 2 mins rest 12/9/6 Slam Balls Chest to bar pull ups 2...

Strength : Deadlift 3 X 3 @70% 3 X 2 @80% Every 2:30 Conditioning : EMOTM X 20 1st  14 DB Snatch 2nd 10 HSPU/HRPU 3rd  12/10 Cals AB 4th ...

Strength : Clean 1 Power Clean + 1 Hang Clean + 1 Clean 10 rds Every 90 secs Conditioning : Every 2:30 mins for 15 ( 6 rds) 3 Hang Power...

Strength: Strict Pressing 15 @50% 10@60% 5@70% Wod : Partner Wod For Time (one working one resting) 100 Wall Balls 200 Double...

Strength : Back Squat 8 @ 50% 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% Every 2:30 Conditioning : 12mins Buy in : 40/34 Cals Bike or Rower or 30/24...

Strength : 5 rds 4 Bench 6 Strict wide grip pull ups 15 Sec Ring Support Hold Every 2:30 Conditioning : EMOTM X 12 1st  14 Wall Balls 2nd...

Strength: Deadlifts 7x3 @75% Wod: For Time Clean & Jerk 1/2/3/4/5/6/7/8/9/10 After each set complete 40 Double unders