Strength
EMOM 6min
7 Front Squat
Conditioning
5 Round - Static
30sec Pull Up
30sec Squat Position
30sec HandStand
30sec V - Sits
30sec Rest
Cardio
Row / Bike
3X30cal
Rest 3min
Strength
Bench Press
8/8/8/8/8
Conditioning - 5 Round
15 Wall Ball
12 T2B
9 Box Jump Over
*EVERY STOP 100m RUN
TABATA - Back Ex
Strength
EMOM 12min
Odd: 8 Push Press
Even: 8 Front Squat
Conditioning
10-1
Burpees Pull ups
20sec HandStand
Core - Tabata
Russian Twist
Skills & Strength - Rope Climb
Conditioning - 10 Round Of : 1 min
10 Burpees Over the bar
Max Reps Of Power Clean & Jerk
*Rest 2 min Between Round
Scaled
8 Burpees Over The Bar
3 Thrusters
Strength
Hang Squat Snatch 5X6reps
Conditioning
AMRAP 16min
9 Toes To Bar
15 Push Ups
21 Double Unders
Strength
Bear Complex
4X7reps
Conditioning
21-15-9
Ring Dips
GHD Sit Ups
Sumo DeadLift HP
Tabata Static
Pull ups
Part 1 - WeigthLifting
Clean & Jerk
5 Sets Of 3 Reps 80-85% From RM1
Part 2 - Conditioning
400m RUN
600m ROW
400m RUN
600m ROW
Part 3 - STATIC
4 Round
Hold 30sec Hand Stand
Hold 30sec L-Sit
Hold 30sec Goblet Squat
Hold 30sec Superman