Strength: 20 mins Back squat 7×3 across super set with 7×10 strict T2B.   WOD: 15min AMRAP 30 BF burpees, 20 Pwr cleans 70/45kg, 10 Ring MU

Strength: 20mins Strict shoulder press Work 5×5 across and superset with 5x max strict pull ups…   WOD: For time 10 strict press 50/35kg, 15 OH squats, 20 Push press, 25 Front squats, 30 Push jerks, 35 Back squats,

Cardio In pairs 5x 400m run, partner 1 runs while partner 2 is rowing alt after each run and complete 5x 400m each…   WOD: 9min AMRAP 6 T2B, 9 Push ups, 12 KB swings 32/24kg

Strength: T2B/Rope climbs, Go over tech for both then 6 rounds of 1.30 on 1.30 off 5-10 T2B + 1-2 rope climbs   WOD: 9min AMRAP Ladder 2,4,6,8,etc T2B, OH squat @50/35kg

In 3’s 2min on/4min off   6 rounds of 12 cal bike, 14 dumbell snatch 22.5/15kg, max burpee box jump overs (hit your 2 mins as hard was you can)   score is total team BBJO

Skill: Double under ladder 10 mins.. 10/20/30/40/50/40/30/20/10 any breaks restart that set…   WOD: 12min AMRAP 30 double unders, 20 KB swings 24/16kg… straight into finisher 3 mins of max over KBF burpees

Strength: 20mins Overhead squat build to 5RM…   WOD: For time 400m run, then 5 rounds 15 OH squats 50/35kg, 9BF burpees, 400m run

Strength: 20 mins 7×3 Front squats across, between each set do 7 strict L-sits with a 3-5 sec pause..   WOD: 7min AMRAP 14 Front squats 60/40kg, 7 C2B…   rest 3 mins   7 min AMRAP 7 T2B, 14 Back squats