Set 1
EMOM for 20mins
a) Air Bike 10/8/6 cal
b) 10 x DB Thrusters
c) 5 x pull ups
d) 40 sec Dead Bugs
e) rest

Set 2
12 min AMRAP
20m Farmers carry
20 x step up
20m farmers carry
20 x alt lunge
​run 200m

Set 1:
Every 2mins for 10mins
5 x Deadlifts 
10 x Russian KB Swings
Go AHAP but maintain form over all 5 sets

Set 2
EMOM For 8mins
a)3-6 x Nordic Drop with push up
b) Rest (while you rest hold working persons Feet)

Set 3
12min AMRAP of
10 burpees
20m walking lunge
​run 200m

Set 1
Every 90 sec for 12mins
a) 8ea x Rev lunge
b) 10 x DB RDL

Set 2
EMOM for 12mins
a) 10 x Hanging MB hammy curl
b) 12 x incline batwings
c) 14 x MB slams

Set 3
7min AMRAP
250m Run
15 x Russian KB swings.

In pairs, alternate full rounds and complete AMRAP in 8mins of.

A) 20 x KB Swings
10/8cal Row

2 mon rest

B) 10 x Burpee Step Up
10 x DB Push Press

2min rest

C) 10 x KB High Pull
10/8 cal Air bike

​2min rest

Set 1
Every 90secs for 12mins (4)
a) 5 x Strict press + 20sec OH Hold
b) 5ea x Turkish Sit up

Set 2
EMOM For 12mins
a) 8-12 x Supine Row
b) 8-12 DB Floor Press
c) 40sec Hollow Hold

Set 3:
9min Amrap
Row/Air Bike
21xKB Swings
12ea x Step Ups
​

Set 1
Every 90sec for 12mins
a) DB Chest Press x 12
b) Bent Over DB Row x 15

Set 2
EMOM For 5mins
5-12 x Push Ups

Set 3
15min AMRAP
30 x KB Swings 
30 x Knee Raise
30 x Push Press
30 x Wall Ball 
30 x Burpees
​