EMOM X 12  1st min: 12 Cals Runner  2nd min: 15 Reverse Crunches  3rd min: 15 Push Ups  EMOM X 12  1st min: 12/10 Cals Ski  2nd min: 14 Db Snatch  3rd min: 12/10 Cals Row  4th min: 12 Pull Ups/Ring Rows

Strength: Every 2 ½ mins x 5  Back Squats  5x8 Reps @ 70% Workout: 20 MIN AMRAP  400m Run Together 30 Thrusters  30 Burpees Over Bar  30 TTB  60/50 Cals Alternate Machines Bike/Ski

30 min Amrap (partner) 30 Cals Bike 30 Db Snatch 30 Goblet Squats with Db 30 Cals Runner 30 Ring Rows 30 Sit Ups 30 Cals Ski 30 Burpees 30 Kb Swings

Strength: 3rds of 8 Barbell Front Squats 5 Glute Bridges 5 Banded Pull Ups Skill: Pull Up Progression EMOM 1st min: 6 Cals Ski 2nd min: 12-16 Forward Lunges 3rd min: 8-10 Cals Row 4th min: 14 Plate to Overhead 5th min: 8-10 Cals Bike 6th min: 10 Db Thrusters

Strength: Every 4 mins x 5 Deadlifts x 7 @65% DDB RDL x 7  Bench Press x 7 @65% Db Single Arm Row 7 Each Side  Workout: 8 MIN AMRAP 30 Air Squats  15 Reverse Crunches  12 Cals Air Runner  15 Strict Knee Raises

PARTNER: 42 MIN AMRAP Row 1000/900m 60 Kb Swings  1000/900m Ski  60 Sandbag Squats  1000m Air Runner  30 Target Burpees  2000/1800m Bike Erg

Upper-Body focus- • floor press 8x2, 6x2 • Around the worlds 12x2, 10x2 • core: 12x3- each movement- Russian twists, ½ kneeling GTOH & butterfly kicks Partner workout- 16 min- 1 person working, 1 person resting • 40 calories • 1 min hold (30 sec each) • 18 KB swings • ⁠4 lengths walking lunges

Strength: Every 2 ½ mins x 5 2 Power Cleans  2 Hang Power Cleans  2 Hang Squat Cleans Build weight each set  Workout: 12 MIN AMRAP 400m Runner /Ski 400 /Bike 800 Alternate  16 Hang Db C & J  30 Double Unders 16 Push Ups

Strength : Push Press 4,4,3,2,2 Superset with 5-10 Wide grip Strict Pull ups Every 3:00 Conditioning : E2OM for 18 mis 0-2 mins Row 14/11 Cals + 10 TTB/KNEE 2-4 mins Run 10 Cals + 5 Clean and Jerk 4-6 mins 32 Wallballs

x 3 rounds Every 3 mins (A) Back squat x 6-8 Pull ups x 5 (B) Seated strict press x 6-8 Ddb rdl x 8 Every 2 mins x 24 mins Ski 10 Cals + 10 box jumps Run 12 Cals + 12 pushups Skip 30 secs + 15 wall balls Bike 14 Cals + 14 kb swings