PARTNER: 45 MIN TIME CAP 400m Run Together 400/350m Row 400/350m Ski 800/700m Bike 50 Wall Balls 600m Run Together 600/550m Row 600/550m Ski 1200/1100m Bike 50 Target Burpees 800m Run Together 800/750m Row 800/750m Ski 1600/1500m Bike 50/40 Cals Echo Bike 50 Cals Air Runner

Upper body focus- 12,10, 10 • Shoulder press • Ring rows • Lateral & frontal raises - Pt 2- 16 min Partner- everything split ½ 20 calories 16 ball pass in plank 14 thrusters with x2 DBs

Strength: Every 90 Seconds x 10 2 Power Cleans 2 Hang Power Clean 1 Hang Squat Clean Workout: 15 MIN AMRAP Run 200m Air Runner 20 Wall Balls 12 Db Snatch Row 250/200m 20 Single Arm DB Thruster 12 Burpees Over Db

Strength: Push Press 4.4.3.3.2 ( building to a heavy double ) Every 2:00 Conditioning: EMOTM x 20 mins. 1st 40 Double unders / 60 SS 2nd 1 rd of macho man 3rd Bike erg 14/11 cals 4th 10-15 TTB

Strength : Front Squat ( Week 8) 5,5,3,3,2,2 @60%,70%,80%,85%,90%,90%-95% Every 2:30 Conditioning : Partner UP . AMRAP 20 MINS Ski 24/20 Cals 20 Double DB Reverse lunges 20 HSPU or HRPU Run 24 Cals 20 C2B/Pull ups 10 Double DB Hang Clean & Jerk

Split squats- 10x4 Hip thrusts 10x4 Floor press 10x4 Partner- 16 minutes 1. 20 calories 2. 16 DB snatches 3. 14 slam balls 4. 4 farmers carries

Strength : Deadlift 5 x 3 @ 80% Every 2:30 Bench Press 5 x 3 @80% Every 2:30 Conditioning : 15 rds ( 40 on 20 off) 5 Rds Bike 5 Rds Row 5 Rds Ski

Partner 45 MIN AMRAP Row 1000/900m 24 Target Burpees 800m Relay Run Bike 2000/1800m 40 Pb Reverse Lunges 800m Relay Run Ski 1000/900m 40 Wall Balls 800m Relay Run

Strength: Every 2 ½ mins x 5 1 Power Clean 2 Hang Power Cleans 1 Hang Squat Clean 1 STOH Workout: For Time (15 min Time Cap) Run 400m + 30 C&J Row 400/300m + 30 Pull Ups Run 400m + 15 Db C&J Row 400/300m + 15 Pull Ups

Strength : Strict Press 5 x 3 @80% Superset with 5 Strict Pull ups. Every 3:00 Conditioning : EMOTM X 16 MINS 1st Echo Bike 12/8 Cals 2nd 3 Wallwalks or 20-30 Sec Hold 3rd 7 Thrusters 4th 12 TTB