Set 1:
EMOM for 15mins
a) 4 x Standing Shoulder Halos (2 each way)
b) 20m Axel bat OH walk
c) 12 x Wall Ball

Set 2:
6min AMRAP
Run 500m
then
+2 Goblet Reverse Lunge
+2 Push Ups

Set 3:
6 min AMRAP
Run 500m
then
+5 Burpee
+ 2 DB Prone Row

Set 1: Strength
EMOM For 10mins
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
12 x Ring Row

Set 3: Conditioning
3min AMRAP of:
15 x KB Swings
15 x Plate Ground to OH

At the end of the 3 mins run 400m on the 5mins 
Left over time from the run is your rest before you start second 3 min AMRAP.
​2 rounds only.

Set 1:
Every 90 secs x 5
5 x Front/Goblet Squat

Set 2:
EMOM for 12mins
A) DB step ups x 5 each leg
B) 10m walking lunge
C) 10 x single DB thruster

Set 3:
12 min AMRAP
400m run/500m Row/1000m Air Bike
100m farmers carry
​20 x DB Push Press

Set 1:
EMOM For 10mins
Min 1: 5 x Kneeling Windmill RH
Min 2: 5 x Kneeling Windmill LH

Set 2:
30-20-10
Wall Ball
KB Swings

Set 3
3 x 400m on the 4mins

Set 4:
4 x Hollow Hold 30:30

Set 1:
EMOM For 10mins
Min A - 10 x L seated DB Press
Min B - 5 2 Pull Ups

Set 2:
EMOM For 15mins
Min A - 12 x Ring Rows
Min B - 30sec Static OH Hold - Bar
Min C - 12 x Incline Batwings 

Set 3: 
5-10-15-20-25
Burpees
Squat Jumps
DB Push Press

​

Set 1:
EMOM for 10mins
min A: 6 x DB Floor Press
min B: 8 x Band Push Downs

Set 2:
min A: 20m Farmers Walk
min B: 20m waiters Walk (10m RH/10m LH)

Set 3:
EMOM For 10mins
Min A: 15/12 cal Air Bike
Min B: 15 x DB Thruster
Min C: 15 x MB Slam
Min D: 20m Sled Push
Min E: 15 x Knee Raise

Set 1: Strength

Every 90 Seconds for 9mins
6 x Front Squats/Goblet Squats

Set 2: Accessories'

EMOM For 10mins
Min 1 - 12 x Wall Ball
Min 2 - 10 x DB Reverse Lunge

Set 3: Conditioning
​
40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees