Strength : Part (A) Deadlift 3 x 4 @60%-70% 2 x3 @ 70%-80% Every 2:30 Part (B) Strict Press 5 x 3 Every 2:00 Conditioning : 10 Rds of 40 Sec on 20 sec off Max Cals on Machine A x 5 Max Cals on Machine B x 5

EMOM 12Mins 1. 4 Deadlifts 2. ⁠8 DB RDLs 3. ⁠8 push ups 4. ⁠8 Ring Rows Skills Handstand push ups Wod Partner Up For Time 20Cals air runner 30 Sandbag Lunges 20Cals Row 30 Burpees to plate 20Cals Ski 30 plate to overhead 20 Cals Bike 30 DB Snatch

PARTNER: 2 ROUNDS (45 MIN TIME CAP) 120/110 Cals Bike Erg 60 Cals Air Runner 100/90 Cals Rower 50 Power Bag Squats 80/70 Cals Ski 40 Burpees To Plate

Part one- 10x3 barbell half kneeling shoulder raises 10x3 hand release push ups 12x3 Russian twists PARTNER AMRAP 16 minutes 20 calories 30 jump squats 40 wall sit with plate

Strength: Every 2 ½ mins x 5 3 Power Cleans + 2 Hang Power Cleans 1 Hang Squat Clean + 1 STOH Workout: 15 MIN TIME CAP 20/15/10 Pull Up/ CTB/ BMU 16 Db C&J After Each Set 50/40 Cals (any machine) 40 Wall Balls 40/30 Cals (any machine) 30 Wall Balls 600/400m RUN IF NOT RAINING FOR CALS

Strength : Bench Press 4 Bench Press Superset 5 Pendlay Barbell Rows Every 3:00 Conditioning : EMOTM X 20 1st 3 Wallwalks or 30 Sec Wallwalk Hold 2nd 10/8 Cals Echo Bike 3rd 40 Double Unders or 40 Secs SS 4th 6 DB Devils Press

Part one- Monday 10x3 heel elevated goblet squats 10x3 e/s reverse lunge 12x3 superwomans EMOM x12 minutes 9 calories 12 DB thrusters 14 sit ups/ leg raises/ toe taps 30 sec hold on rings or bars

Strength : Front Squat (Week 2) 3 x 4 @ 65-70% 3 x 4 @70-75% Every 2:30 Conditioning : Partner up. AMRAP 20 MINS Row 24/20 Cals Alt Bike Erg 24 Single DB OH Reverse Lunge 20 TTB 10 Burpee Pull ups

Strength: 30 MINS WORK (PARTNER) 20 Deadlifts 20 Chin Ups 4 Sled Push 20 Deadlifts 20 Gorilla Rows 20 Floor Press DDB 20 Cals Bike Erg Damper 10 20 Weighted Step Ups Core: 6 MIN AMRAP 15 Reverse Crunches 15 Leg Raises 15 Sec Hollow Hold 15 Sit Ups 15 Sec Flutter Kicks

Part A 15mins Lower body session 10 x Leg Press 10 x DB Lunge each leg 8 x Leg extention Part B 15mins Upper body session Every 3 min’s 6 x bench Press 5 x Banded Pull ups 10 x DB Rows Wod 8 min AMRAP 8 Cals Bike 5 HSPU / 8 HRPU 10 Air Squats