Set 1:
Every 90 sec for 9mins
10 x L - Seated DB Press

Set 2
EMOM For 12mins
a) 40 sec OH Hold
b) 10 x Incline Batwings
c) 40 Sec Prone Hold

Set 3
4 Rounds of
15 x DB Thrusters
10 x Jumping Pull Ups
5 x Box Jumps

Set 1:
EMOM For 15mins
a) 8 x Front Squats
b) 20m OH Plate Lunge
c) 20m Sled Push

Set 2:
Every 6mins For 24 min
a) Row 1000m

b) 3 Rounds of
5 x KB High Pull
10 x KB Swings
15 Goblet Squats

c) Run 800m (hill)

d) 3 Rounds of
5 x Body Row
10 x Push Ups
15 x Air Squats

Set 1:
Every 90secs for 9mins
8 x Trap Bar or KB  Deadlift

Set 2:
EMOM For 8mins
a) 12 x KB Swings
b) 6 ea DB Step Ups - High Knee

Set 3
EMOM For 14mins
a) 1 Rope Climb/ 3-5 Deadman Pull
b) Row 8/12 cal
c) 10 x DB Thrusters (heavy)
d) Air Bike 8/12 cal
e) 10 x Ring Push Ups
f) Run 100m
g) 12 x Burpees

Set 1:
Every 90sec For 9 Mins
6 - 6 - 4 - 4 - 2 - 2
Box Squats

Set 2
EMOM For 12mins
a) 15 x Wall Ball
b) 20 x Hip Extensions
c) 40 sec Air Bike

Set 3
10min AMRAP
20 x Air Squats
10 x Push Ups
20m Lunge
10 x Pull Ups/Jumping Pull Ups/Ring Row

Set 1:
Every 90sec for 9mins
10 x Floor Press

Set 2:
EMOM For 12mins
a) 20 x L - Seated seesaw press 
b) 12 x Ring Row
c) 40 sec Prone Hold

Set 3:
50 cal T.T - Air Bike or Row

Set 1:
Every 90seconds for 9mins
8 x L-Seated DB Press

Set 2:
EMOM for 9mins
a) 5-10 Push Ups
b) 10 x Body Row (bar)
c) 20m Bear Crawl

Set 3:
a) 3min AMRAP
Row 500m
AMRAP Burpee

Rest 3min

b) Air Bike 20/15cal
AMRAP Thrusters  (DB/Barbell)

3min Rest

c) Run 400m (Hill)
AMRAP Box Jump/Step Ups

Set 1:
In teams of two, complete as many rounds as possible in 30 minutes of:

a) 400 Meter Run

b) 30 x Wall Ball 
15 x Box Jumps or Step-Ups
​
 Partner A will run 400 meters, Partner B will perform , Partner A will perform 30 Wall Ball Shots and 15 Box Jumps and Partner B will run 400 meters – and so on for 30 minutes.

Set 1
Every 90sec For 9mins
5 - 5 - 3 - 3 - 3 - 3 x Front Squats

Set 2:
EMOM For 12mins
a) 15 x Wall Ball
b) 20m DB Lunge
c) Row/Air Bike 8-12cal

Set 3
Every 4mins for 16mins (4)
400m Sprint
​