Strength : Front Squat ( Week 7 ) 3,3,3,3,3 @60-70% Pause squats ( 3 Secs at the bottom) Every 2:30 Conditioning : 24 min AMRAP Bike 1k/900m 40 Wallballs Row 500m/450m 30 Box Jump Overs Ski 500m/450m 20 SA DB Devils Press

Strength: Every 2 ½ mins x 5 Bench Press x 5 @70% Chin Ups x 8 Every 2 ½ mins x 5 Deadlift x 5 @70% 12 Hammer Curls 2 x DB Workout: EMOM X 12 1st min: 40 Seconds Machine Max Cals 2nd min: 30 Seconds Db Snatch, Ring Row, Sit Ups Alternate Movements, stay on same machine

PARTNER: FOR TIME (40 MIN CAP) 400m Run Together 800/700m Row 80 Sandbag Forward Lunges 600m Run Together 1600/1400m Bike Erg 80 Kb Swings 800m Run Together 800/700m Ski 80 Target Burpees 1000m Run 80 Wall Balls + 50/40 Cals Echo Bike

Part one- Wednesday 10x3 floor pressing 10x3 ring rows 12x3 Russian twists PARTNER AMRAP 16 minutes 40 calories 30 DB snatches 20 wall sit with plate 10 burpees

Strength: EMOM X 12 Clean & Jerk x 2 @70% Workout: 3 RDS FOR TIME 50 Double Unders/ 80 Single Skips 20 Wall Balls 15 Pull Ups 400m Run 14 MIN TIME CAP

Strength : Push Press and Pull 5 x 3 Push Press Superset with 5 Barbell Pendley Rows Every 3:00 Conditioning : EMOTM X 20 mins. 1st Echo Bike 11/9 Cals 2nd 12 HSPU/HRPU 3rd Run 10 Cals 4th 3 Hang Power Cleans + 2 Hang Squat Cleans

Mamas in Motion- Split squats- 10,10,8 & 8 Hip thrusts 16x2, 14x2 E M O M 1. 12 calories 2. 14 DB snatches 3. 10 hand release push ups

Strength : Front Squats (Week 6) 4,4,3,3,2,2 @70%,75%.80%,80%.85%90% Every 2:30 Conditioning : Partner up. 20 mins. Row 24/20 Cals 12 Burpee Box Jump Overs 16 Double DB Thrusters Bike 24/20 Cals 24 TTB 12 Sync DB Clean and Jerk

Strength : 30 min AMRAP. Partner Up. 100m Farmers Carry 8 Bench Press @70% 8 Deadlifts @70% 20 Gorilla KB Rows 12 Strict Chin ups 4 Sled Pushes 16 Seated DB Press Core : 4 Rds 10 V ups 10 Reverse crunches 20 Russian Twist 10 Sec Hollow Hold Rest 1 min after each round.

Partner: 2rds For Time (44 MIN TIME CAP) Row 500/450m 30 Wall Balls Bike 1000/900m 16 Target Burpees Ski 500/450m Run 600m Together Row 1000/900m 30 Wall Balls Bike 2000/1800m 16 Target Burpees Run 400m Together