Set 1:
EMOM For 10mins
Min A) 1-3 x RH Turkish Get Ups
Min B) 1-3 x LH Turkish Get Ups

Set 2:
EMOM For 30mins
a) 30sec Air Bike x 3 sets
b) 30sec Row x 3 sets
c) 12 x DB Push press x 3 sets
d) 12 x KB High Pull  x 3 sets
e)12 x Hanging Knee Raise x 3 sets

Repeat x 2

Set 1: (strength)
EMOM For 12 Mins
Min 1: 10 x L-Seated DB Press
Min 2: 5 x Strict Pull Ups

Set 2 ​(accessories)
EMOM For 9mins
Min A) 10 x Ring Row
Min B) 30sec Static Hang
Min C) 5 each side Elbows to hand push ups

Set 3 (conditioning)
12min AMRAP
400m Run/500m Row
10 x Wall Ball
10 x KB Swings
​10 x Burpees

Set 1 (Strength)
EMOM for 10mins
Min A) 10 x R leg Single Leg Deadlift
Min B) 10 x L leg Single Leg Deadlift

Set 2: (Accessory)
EMOM for 15mins
Min A) 6 x DB Step Ups (each leg)
Min B) 10 x D Ball Slam
Min C) 20m Sled Push

Set 3 (conditioning) 
2min Max Effort Row
Rest 4mins
2min Max Effort Airbike 

Set 1: Strength
Min A: 6 x L-Seated DB Press
Min B: 12 x Incline Batwings

Set 2: Accessory Circuit
7min AMRAP
12 x KB High Pull
12 x DB Push Press
5m Inch Worm

Set 3: Conditioning
EMOM FOR 10mins
A) 15/12/10 KB Swings
​B) 30/25/20 Lateral Bar Hops
​

Set 1: Strength
EMOM for 10mins
Min 1: RH Over head reverse lunge x 5
Min 2: LH Over head reverse lunge x 5

Set 2: Conditioning
Every 8 minutes, for 24 minutes (3 sets)
Row/Air Bike 25 cal
Run 400 Meters
12 Burpees
12 Push ups
12 x Ring Rows

Set 1: (strength)
Every 90 seconds x 5
5 x Back Squats

Set 2 ​(accessories circuit)
7min AMRAP
15 x Goblet Squat
20m Walking Lunge
5 x Box Jumps

Set 3 (conditioning)
TABATA: 20/10 x 8
Row or Airbike
1min rest
Burpees

Set 1:
Every 3mins for 18mins
A)  25 x Wall Ball
     20 x KB Swings
​
B) Choose either
750m Run/2000m Air Bike/500m Run/500m Row/250m Run

Set 2:
EMOM For 9min
A) Shuttle Run 
B) 12 x Thrusters
C) Prone Hold

Set 1: (Strength Enduro)
EMOM For 8mins
+3 KB Swings

Set 2: (Accessories)
EMOM For 2mins
Min 1: 5 each Leg Single leg KB Deadlifts
MIn 2: 20m Farmers Carry

Set 3: (Conditioning Circuit)

In pairs Complete AMRAP in 2 mins of
A) 10m Sled Push. 
B) 20 x DB Thrusters/Burpees
C) 20 x Reverse Lunge/Ring Row
D) 20 x Med Ball Slam/ Plate Ground to OH
E) 20 x Sit Up/Prone Hold

Person A completes the 20 reps as fast as possible while person B performs amrap of the alternate exercise. Keep repeating until the 2mins is up

​Rest 1 min between each set of exercises

Set 1: (Strength)
Every 90 seconds for 9mins
6 x Front/Goblet Squat

Set 2: (Accessory)
EMOM For 10mins
Min 1: 10 x Hip Extensions - Bench
Min 2: 5 x (Each Leg) Step ups

Set 3 (Conditioning)
Every 3mins for 15mins
10 x Burpees
​200m Run

Set 1: (strength)
EMOM For 12 Mins
Min 1: 10 x L-Seated DB Press
Min 2: 5 x Strict Pull Ups

Set 2 ​(accessories)
3 Rounds
50 x Double Unders (100 Skips)
10 x Renegade Rows 

Set 3 (conditioning)
12min AMRAP
400m Run
10 x Wall Ball
10 x KB Swings
​10 x Sit Ups