Strength : Front Squat 5,5,5,4,3 @ 60%.70%,75%,80%,85% Every 2:30 Conditioning : 3:00 on 3:00 off x 4 Row 18/15 Cals 12 Double DB reverse lunge 12 C2B/Pull ups Row 12/10 Cals 8 Double DB reverse lunge 8 C2B/Pull ups Max DU's or SS in remainder of time. *Use bike every second round.

20 mins strength Partner up 4 sled push 12 bench press 75% 4 lengths farmers carry 16 pull ups/ring rows 12 deadlift 20 weighted step ups Acid bath partner 1000m ski 1000m row 2000m bike

Strength : Partner up. 30 min AMRAP 4 Sled Pushes 8 Bench Press @70% 20 Strict chin ups 8 Deadlift @70% 6 Wall walks 10 Strict Wide grip pull ups Core: 4 Rds 15 Sec arch 15 Sec Hollow 10 Leg Raises 20 Russian Twist Rest 1 min between rounds.