RUNNING CLOCK EMOTM X 12 1ST STRICT PRESS X 5 2ND 20-30 SEC HANDSTAND HOLD 3RD 5 STRCIT CHIN UPS REST 3 6 MINS 21/15/9 CALS HSPU OR...

Strength : Snatch 1 High hang snatch + 1 Hang snatch + 1 Full Every 90 secs for 12 mins ( 8 rds ) Conditioning : EVERY 3MINS FOR 15MINS...

Strength Every 3 mins for 15 mins 5 Deadlifts @ 60% 3 Man Makers 17.5/15kg Workout: 21-15-9 Wallballs Burpee Box Jump Overs KB Swings

Endurance 2 Rounds of 5 mins of Running 1 min rest 4 mins of Running 1 min rest 3 mins of Running 1 min rest 2 mins of Running 1 min rest...

EMOTM X 12 1ST BENCH PRESS X 5 2ND STRICT PULL UPS X 5 3RD 30 SEC HOLLOW HOLD REST 3 6 MIN AMRAP 10 OH LUNGES WITH PLATE 10 CALS...

STRENGTH : SNATCH EVERY 90 SETS X 8 1 HANG POWER + HANG SNATCH + OHS CONDITIONING : PARTNER UP 16 MIN AMRAP RUN 400M (RELAY) 6 RDS (YOU...

Back Squats Every 3 mins 10 Reps @50% + 25 Air Squats 5 Sets Workout 8 min AMRAP 15/12 Cals 15 Thrusters 40/30kg 15 Pull Ups/Ring Rows

STRENGTH : 15 MINS 1 SLED 1 CARRY 4 BENCH PESS 4 DEADLIFT 6 STRICT PULL UP 8 DOUBLE DB THRUSTER CONDTIONING : 3 RDS (9MINS) 40 SEC ON 20...

Endurance 1 min on 1 min off 4 rounds each of Assault Bike Rower Bike Erg Ski Erg

EMOM X 12 1st min: 5 Strict Press 2nd min: 5-10 Chin Ups 3rd min: 10 Single arm rows 4th min: 14 V-Ups Rest 4 mins 12 min AMRAP 50 Double...