Strength : EMOM X 6 mins 5 Hang Power Cleans @ 60/40kg scale weight if needed Workout : EMOM X 12 mins 1st min : 8 Thrusters @40/30kg 2nd...

Strength : Seated floor press 4x10 30 sec L-Sit after each set Workout You go i go for 10 rds each 200m row/400m bike 10 Db Snatch 7 Burpees

Strength : 4rds 20 Single DB Reverse Lunge 20 Sec Hollow Every 2:30 Emotm x 18 mins 1st Row/Bike 15/12 Cal 2nd 14 DB Push Press 3rd 12...

Gymnastics Strength Push Ups 5x5 with 2 second hold at the bottom of each rep/or 5 second negative Handstand Hold 3x20 sec hold Ring...

Strength : Push Press 5 x 3 *building each set Every 2 mins Conditioning : 18 min AMRAP Bike 2k/Row1k Run 200m Together 20 TTB 20 Hang...

Strength : Front Squat Every 2:30 4 x 8 @ 60% Accessory : 3 Lengths 2 x DB lunge Conditioning : For time 50 Double Under or100 single +...

Strength : 5 rds Every 3 mins 6 Deadlifts @ 65-70% 6 Strict Chins Conditioning : 8 min AMRAP 18 Swings russian 12 HSPU/HRPU 8 Toes 2 Bar

Endurance : Every 6 mins for 36 mins Cal 14/10 15 Ground to overhead Plate 20/15kg Run 200m 20 Down ups

Strength : Every 2 mins for 12 mins 1 Power Clean 2 Hang Power Cleans 1 Hang Squat Clean Workout : 12 min Amrap 16/12 cals 16 pull ups 16...

Strength : Pressing Every 2:30 5 rds 8 DB Floor Presses 20 L Sit from DB/Low rings or Floor 20 Sec Handstand Hold Conditioning : 90...