Strength : Deadlift 5rds. 8 Deadlift @50-60% 8 Double DB RDL Every 3 mins Conditioning : Partner up 10 Rounds ( you i go ) 14 Airsquats...

Endurance : Every 3 mins for 36 3 mins Run 200m 10-18 Burpees 3 mins Row 18/15 Cals 18 Wall balls 3 mins 20 Swings Russian Bike 18/15...

Strength : 5 rds 3 Bench Press ( add weight each round ) 4 Strict Chins with 3 sec hold at top of each rep. 20 Sec hollow hold or rock...

Strength : 6 x 3 Strict Every 2 mins Accessory : 3 x 30-60 Sec Handstand holds Conditioning : EMOTM x 15 1st 1 Power Clean +1 Hang...

Strength : Back Squat. 6,6,4,3,2,2,1 @60%,60%,75%,80%,85%,90%,95% Every 2:30 Conditioning : 14 Min AMRAP. Partner 30/24 Cals Row 20 ...

Strength : Deadlift 5 x 4 @80% Every 2:30 Bench : 5 x 8 @60% Every 2 min Conditioning : 8 min AMRAP 15 Cals 12 HSPU or Double DB Press 9 ...

36 min AMRAP (Partner) 50/40/30/20 Cals Bike 24 Slam Balls after each set of Cals Relay run 400m (200m each) 50/40/30/20 Cals Rower 20...

Strength : Front Squat 5 x 6 Every 2:30 Conditioning : Every 3 mins for 18 mins 10 DB Lunges 12 Single Leg V ups 16/12 Cals Bike alt Row

Strength: Every 3 mins for 5 sets 5 Strict Press @65-70% 10 Single Arm Rows (5 each arm) 5 Strict Pull Ups Workout: 9 min AMRAP 6 Hang...

Strength : Back Squat 6,6,4,3,2,2 @60%,70%,75%,80%,85%,90% Every 2:30 Conditioning : Partner Workout 15 min AMRAP 24 Double DB Thruster...