Strength : 5 Rounds 5 Deadlift @60-70% 4 Bench Press 5-10 Strict Chin ups Every 3 mins Conditioning : 10 Rds 40 sec on 20 off Machine A x 5 Machine B x 5 70-80 % Intensity

Partner: 42 MIN TIME CAP Relay Run 800m Row 500/450m 40 Power Bag Lunges Relay Run 800m Row 500/450m 40 Power Bag Lunges Echo Bike 30/24 Cals Ski 500/450m 40 Burpees To Plate Ski 500/450m Echo Bike 30/24 Cals 60 Kb Swings 3000/2700m Bike erg 60 Kb Swings 60 Wall Balls Run 1000m Together 60 Wall Balls

Part one- Wednesday 10x3 floor pressing- BB/DB 10x3 hand release push ups 12x3 crunch with plate PARTNER AMRAP 16 minutes 40 calories 30 GTOH 20 second hang each 10 wall sit with plate

Strength : Every 90 Secs x 8 1 Power Clean + 1 Hang Clean +1 Front Squat Conditioning : The Chief AMRAP in 3 Minutes x 5 Rds 3 Power Cleans 6 Push ups 9 Air Squats Rest 1 min after each round. Continue where you left off.

Strength : Strict Press 5 x 4 @70% Superset with 5 Wide grip strict pull ups Every 3:00 Conditioning : EMOTM x 20 mins 1st 7 Thrusters 2nd 10/8 Cals Echo Bike 3rd 12 HSPU 4th 12 Cals Runner

Part 1: • goblet squats 12x3 • ⁠walking lunges x1 length x3 • ⁠standing pass around KB x8 each side x3 Part 2 - EMOM 12 mins 40/20 • 10 calories • ⁠12 ring rows • ⁠14 DB snatches • ⁠16 Russian twists

Strength: Week 2 of 20 Rep Back Squat Every 2 ½ mins 4x6 @ 60% 70% 75% 80% 20 @ 50% of 80% adding 5-10kg from week 1 Workout: 20 MIN AMRAP 400m Run Together 30 TTB 14 Burpee Box Jumps Ski 30/24 Cals 30 Sandbag Lunges 30 Db Snatch

Part 1- • Split squats with front foot elevated 12x4 - each side • ⁠RDLs DBs 12x4 • ⁠clam shells 16 each side x3 Part 2- Partner- • 60 KB swings • 40 hand release push ups • ⁠20 calories • ⁠10 burpees

Strength : Deadlift 6 @ 4 @ 70% Every 2:30 Conditioning : 18 min AMRAP ( no measure ) Bike 12/10 Cals 10 Double DB Bench press Ski 12/10 Cals 20 Single Leg V ups or Sit ups Run 12 Cals 10 Barbell Rows

Partner: TIME CAP 42 MINS 2rds of 1000/900m Ski 50 Power Bag Forward Lunges 2 rds of 2000/1800m Bike 40 Cals Runner 2rds of 1000/900m Row 50 Kb Swings Russian Finish with 1 rd of 50/40 Cals Echo Bike 40 Burpees