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Strength - 5 Round
3 Muscle Up
6 DL
Rest Between 1:00-2:00 min
Conditioning - AMRAP 8 min
50 DU
21 Wall Ball
50 DU
15 Wall Ball
50 DU
9 Wall Ball
Core - 1:30 min
V-sit / Hollow Body
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Strength
EMOM 8min
5 Squat Clean
Conditioning
21-15-9
Ring Dips
Sit ups
Box Jump
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Strength - Pyramid
Snatch Balance 3X6reps
Snatch Pull 3X6reps
Conditioning
AFAP
30 Abmat Sit Ups
30 Pull Ups
30 Ktb Swings
30 OverHead Squat 30kg
30 Air Squat
30 Ring Dips
30 Abmat Sit Ups
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Strength - Peak Contraction
Back Squat 1x10reps/ 4x6reps
Conditioning
4 Rounds For Time
15 Wall Ball
15 Push Ups
400m Run
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EMOM 10 min
ODD - 5 Phoulder press
EVEN - 200m Sprint
Conditioning - 2 Round
AMRAP 6 min -
OH Lunges
K2E
Pick Up
*Work Reps 2/4/6/8/10...etc
*2 min Rest and continue where you stop the reps
Core - 10/20/30/40/50/60
Plank
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Strength - 3 sets Of
DL - (30 sec Work / 30 sec Rest) X 3
Conditioning
21 - 15 -12 -9 -6 -3
GHD Sit Up
Hang Power Clean
TABATA - Hand Stand / Air Squat
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Strength - Bench Press
8/8/8/8
Conditioning - EMOM 30 min
1 - 10 Cal Row
2 - 10 Pull Up
3 - 20 Wall Ball
4 - 20 KTB Swing
5 - 30 Russian Twist