Endurance : Partner up. 4 Rounds for time. Ski 500/450m 40 PB Squats Bike 1k/900m Run 400m 30/24 Cals Row 40 PB Reverse Lunges Time Cap 40 mins

Strength : Push Press 5,4,3,3,3 Superset with 5 Strict pull ups with 3 sec pause at top of each rep. Every 3:00 Conditioning : EMOTM X 20 mins 1st 45 Double unders or 40 Secs of singles 2nd 3 Clean and Jerks 3rd 12 Cals Runner 4th 10 C2B or 12 Pull ups or 14 Ring Rows

Strength : Back Squat . Week 3 of 20 Rep 5,5,4,4 @ 70%,75%,80%,80% 20 @ 50% of 80% adding from last week. Every 2:30 Conditioning : 3:00 on 3:00 off x 4 Ski 12/10 Cals 12 TTB/KNE 10 Box jump overs with step down Ski 10/8 Cals 8 TTB 8 Box jump overs Max DB Devils Press in remainder of time. Alt with Bike Erg each rd.

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