Strength : Deadlift 5rds. 8 Deadlift @50-60% 8 Double DB RDL Every 3 mins Conditioning : Partner up 10 Rounds ( you i go ) 14 Airsquats 12/9 Pushup 10 T2B 8/6 Cal Ski * 18 min Time Cap

Endurance : Every 3 mins for 36 3 mins Run 200m 10-18 Burpees 3 mins Row 18/15 Cals 18 Wall balls 3 mins 20 Swings Russian Bike 18/15 cals * Goal is to get workload done sub 2 mins.

Strength : 5 rds 3 Bench Press ( add weight each round ) 4 Strict Chins with 3 sec hold at top of each rep. 20 Sec hollow hold or rock Every 3 mins Conditioning : 10 Min AMRAP 12/10 Cals Bike alt Ski 40 Double unders or 60 Single Skips 12 DB Clean and Jerk 12 Ring Rows or 9 Pull ups or 6 C2B or 3 Bar mu

Strength : 6 x 3 Strict Every 2 mins Accessory : 3 x 30-60 Sec Handstand holds Conditioning : EMOTM x 15 1st 1 Power Clean +1 Hang Squat Clean + 1 Front Squat ( Athlete chooses load) 2nd 15 Slamballs 3rd 12 Box Jump overs with step down ( open standards)

Strength : Back Squat. 6,6,4,3,2,2,1 @60%,60%,75%,80%,85%,90%,95% Every 2:30 Conditioning : 14 Min AMRAP. Partner 30/24 Cals Row 20 Thruster alt Front Rack lunge 50/35kg 16 Burpee over Bar

Strength : Deadlift 5 x 4 @80% Every 2:30 Bench : 5 x 8 @60% Every 2 min Conditioning : 8 min AMRAP 15 Cals 12 HSPU or Double DB Press 9 Box jump overs

36 min AMRAP (Partner) 50/40/30/20 Cals Bike 24 Slam Balls after each set of Cals Relay run 400m (200m each) 50/40/30/20 Cals Rower 20 Burpees after each set of Cals Relay run 400m (200m each) 30/20/10 Cals Ski 50 Air Squats after each set of Cals Relay run 400m (200m each)

Strength : Front Squat 5 x 6 Every 2:30 Conditioning : Every 3 mins for 18 mins 10 DB Lunges 12 Single Leg V ups 16/12 Cals Bike alt Row

Strength: Every 3 mins for 5 sets 5 Strict Press @65-70% 10 Single Arm Rows (5 each arm) 5 Strict Pull Ups Workout: 9 min AMRAP 6 Hang Power Cleans 50/35kg 8 STOH 50/35kg 10 TTB/KTE/Knee Raises

Strength : Back Squat 6,6,4,3,2,2 @60%,70%,75%,80%,85%,90% Every 2:30 Conditioning : Partner Workout 15 min AMRAP 24 Double DB Thruster 30/24 Cals Row 100 Double Under or 160 Single Skips Run 200m together