Strength 15 min AMRAP 4 Deadlifts @75-80% 12/10 Cals Bike 10 Chin Ups 1 Farmers Carry Workout 3 rds for time 100 Double Unders/200 SS 15...

Endurance : Partner up. 36 min Amrap Bike 80/70 Cals Row 60/50 Cals Ski 40/30 Cals Relay Run 400m Core : Coaches Choice

Strength : Press and Pull 5 rds Bench press x 6 Strict Pull up x 6 20 Hollow Hold or Rock Every 3mins 6 min AMRAP 12 Wallballs 10 DB...

Strength : 4 x 4 Strict Press @70-80% Every 90 Secs Split Jerk 5 x 2 Every 60 secs EMOTM x 15 mins 1st 16 Slamballs 2nd 40 Double...

Strength : Back squat 4 x 6 70,75,80,80 % Every 2:30 Accessory : 2 Lengths of 2 x DB lunges Conditioning : Partner up 12 min Amrap...

Strength : Deadlift 5 Sets 4 Deadlifts @ 70% + 8 Double DB RDL Every 3 mins Conditioning : EMOTM x 15 mins 1st min 1 Rd of Macho...

Partner Workout Every 12 mins for 36 mins 2000/1800m Bike 800/700m Row 500/400m Ski 50 Slam Balls 10 min time cap each round