Strength : 30 min AMRAP ( Partner ) 4 Sled Pushes 20 Strict Chin ups 10 Deadlifts @70% 20 KB Gorilla Rows 16 Seated Double DB Press Core : 4 rds 10 Sec Hollow 20 Single Leg V ups 10 Knee Tucks 10 Sec Hollow Rest 1 min between rounds.

Strength Every 2mins 5 Push Press 5 banded pull ups 20 sec Handstand hold Skill HSPU WOD Y2IG Every 2.30 mins 10 cals bike 5 hang power cleans 5 Burpees over the bar 10 air squats

PARTNER WOD: 45 MIN TIME CAP 100 Wall Balls  100 Target Burpees  100/90 Cal Row  100 PB Reverse Lunges  100/90 Cals Bike Erg 100 Cals Air Runner  100/90 Cals Ski  50 Wall Balls  50 Target Burpees  50/40 Cal Row 50 PB Reverse Lunges  50/40 Cals Bike Erg  50 Cals Air Runner  50/40 Cals Ski

18 MIN AMRAP BIKE 500M 15 KB SWINGS RUSSIAN SKI 250M 20 SINGLE ARM DB PUSH PRESS RUN 250M Or ROW 250M 20 AIRSQUATS REST 2 MINS 7 MIN LADDER 6 CALS MACHINE 6 V-UPS OR SIT UPS ADD 3 REPS EACH RD COMPLETE

STRENGTH:  EMOM X 6  1 High Hang Clean Pull 2 Hang Clean Pulls  2 Hang Power Cleans  EMOM X 6 1 Clean Pull  1 Power Clean WORKOUT: 7 MIN AMRAP 3 Clean & Jerks  3 TTB  ADD 3 REPS TO BOTH MOVMENTS EACH ROUND

Strength : Bench Press 5 x 4 @60%,65%,70%,75%,80% Superset with wide-grip strict pull ups 5-10 Every 3:00 Conditioning : EMOTM X 20 MINS 1st 12 Cals runner alt 12/10 Cal Ski 2nd 15 Wallballs 3rd 12 DB Clean and Jerk 4th 10 Box Jumps

Strength : Front Squat 5 x 4 @75 % Superset with 10 DB split squats . Every 3:00 Conditioning : Every 2:30 x4 B ike14/11 CALS 10 C2B Bike 11/9 CALS 5 Thrusters Max Double unders or SS * weight on Thruster should be challenging

30 MIN AMRAP ROW 40/36 CALS + 30 WALLBALLS + 30 PULL UPS/RING ROWS 16 DB DEVILS PRESS + SKI 30/24 CALS BIKE 40/36 CALS + 30 TTB + 4 SLED PUSHES

Strength : Deadlift 4 x 6 @ 60% Every 2:00 Accessory work 4 Sets ( Every 2:00) Pendlay Row x 5-8 reps Conditioning : EMOTM X 12 1st SKI 10/8 CALS 2nd 30 Sec Hollow 3rd Double DB Bench press x 10

Teens Class Front Squats 3sets of 5 reps Back Squats 3sets of 5 reps 3 lengths of DB walking Lunge Wod 12min AMRAP 8/10cals Bike Alt Row 10 GTOH with a plate 10 Box step ups 8 Sit ups