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: 
EMOM For 12mins
a) L - Seated Press x 10
b) Incline Batwings x 12
c) 45 sec Prone Hold

Set 2:
EMOM For 6mins
5 x Strict Pull Ups

Set 3:
12 Min AMRAP
Run 250m
12 x Thrusters
12 x Box Jumps
​

Set 1:
EMOM For 15mins
a) 1-2 x RH Turkish Get Up
b) 1-2 x LH Turkish Get Up
c) 10-12 Cal Row/Air Bike

Set 2:
5-10-15-10-5
Goblet Squat
KB Swing
Goblet Reverse Lunge

Set 3:
a) 4min AMRAP
Sled Push Relay

​Rest 2min

b) 4min AMRAP
10 x Wall Ball
5 x Burpees

Set 1
EMOM For 10min
a) 5 x Eccentric Push Ups (5-1-2)
b) 12 x Incline Batwings

Set 2
EMOM For 15mins
a) Row/Airbike 10cals
b)12 x KB Swings
c) 20 x MB Twist

Set 3
7min AMRAP
Run 250
6 x Burpees
​12 x Prone DB Row

Set 1:
EMOM For 12mins
a) 6 x Deadlifts
b) 6 x each side Double KB Front rack Reverse Lunge

Set 2:
EMOM For 10mins
a) 6 x Strict Pull Ups
b) 8 each leg Single leg hip extensions

Set 3:
3 Rounds
Run 400m
21 x KB High Pull
12 x Burpees

​

Set 1
Every 90secs for 9mins (6sets)
6 x Deadlift (KB,Trap Bar, Barbell)

Set 2
EMOM For 10mins
Min A - 5ea Single KB Deadlift
Min B - 12 x Hip Extensions - Floor

Set 3
12min AMRAP
5-10-15-20-15-10-5............repeat
KB High Pull
Air Squat
DB Push Press

Set 1 ​
EMOM For 12
a) Air Bike 12/10Cal
b) 12 x Wall Ball 
c) 30 x Skips
d) 10 x HR Push Ups

Set 2
7min AMRAP
15 x Goblet Squat
20m Walking Lunge
5 x Box Jumps

Set 3
One Round AFAP
​Run 400m
50 KB Swings
Run 400m

Set 1:
50 x Burpees to 6" Target AFAP

Set 2:
Stone Street Sprint Challenge.
​

SET 1:
EMOM For 12mins
Min A: 6 x Front Squats
Min B: 6 x Box Jumps/Step Ups

SET 2:
6 min AMRAP
Sled Relay (2-5 People)

Set 3:
6min AMRAP
Run 250m
20m MB Lunge - Twist

Set 4:
​3 Rounds of
30sec RH Side Plank
30sec Prone Hold
30sec LH Side Plank
30 sec Rest