Strength : Deadlift 6,6,4,4,3 @50%60%,70%,75%,80% Superset with 5 Strict chin ups. Every 3:00 Conditioning : For Time Buy in 40/32 Cals Bike or Row 5rds 10 DB snatch 10/7 Push ups 10 V ups Cash out 40/32 Cals Row or Bike Time Cap 12 mins.

18 mins AMRAP 5 Bench Press 10 DB Rows 10 DB Seated press 1 length Sandbag Walking Lunge 2 Sled push 5 Cals on Bike fast Damper at 10 Skill HSPU Wod 3 Rounds 6 Cals Alt Run/Ski/Echo Bike 10 Box Step ups 10 DB Snatch 10 sit ups

Partner: 42 MIN TIME CAP  400m Row  40 Wall Balls  400m Ski  40 Cals Runner/Echo Bike  800m Bike  40 Target Burpees  800m Row  40 Wall Balls  800m Ski  40 Cals Runner/Echo Bike  1600m Bike  40 Target Burpees  1200m Row  40 Wall Balls  1200m Ski  40 Cals Runner/Echo Bike 3200m Bike   40 Target Burpees

Mamas in Motion- Wednesday 3/4 Upper-Body focus- • Military press 8x2, 6x2 • Around the worlds 12x2, 10x2 Partner workout- 16 min- 1 person working, 1 person resting • 26 calories • 16 hand-release push ups • 14 reverse lunges • 4 farmers carries

Strength: Every 3 mins x 5 Strict Press 5x5 @70% Double DB Rows x 12  Workout: 15 MIN AMRAP  8 Chest To Bar/Pull Up/Ring Rows  10 Hang Db C&J  14/12 Cals Bike/Row/Ski Alternate

Strength : Bench and Pull 5 Rds ( Every 3:00) 3 Bench @80-85% Superset with 5-10 Strict Wide grip Pull ups Conditioning : EMOTM X 20 1st Run 12 Cals or Row 12/10 Cals 2nd 10-15 TTB 3rd 1 Round of Macho Man 4th 50 Double unders or 40 secs of SS

RUN 200M 1 LENGHT OF LUNGES SKI 200M RUN 200M 1 LENGHT BBJ ROW 200M RUN 200M 2 LENGHT SLED PULL BIKE 400M 20 MIN AMRAP

Mamas in Motion- Monday 3/4 Lower-body focus- • Front foot elevated split squat- use plate and ½ DBs 16x2 & 14x2 • Walking Lunges 1 length after each set 12 EMOM (every minute on the minute, 40 on, 20 off) • 14 calories • 12 KB swings • ⁠30 Russian twists / core movement

Strength : Front Squat 6 x 4 @70-85% Every 2:30 Conditioning : Partner up . 20 MIN AMRAP 4 Wallwalks 16 Double DB Thrusters 30/24 Cals Ski 16 Synchro SA Front Rack DB Reverse lunge 10 Burpee Pull ups 30/24 Cal Bike Erg

2 ROUNDS FOR TIME ROW 800M + 20 BURPEE BOX STEP UPS BIKE 2K + 6 SLED PUSHES SKI 800M + 500M RUN TIME CAP 30 MINS