Strength : Back Squat 6,6,4,3,2,2 @65%/70%,80%,85%,90%,95% Every 2:30 Conditioning : AMRAP 15 mins "Partner" 30/24 Cal Ski alt Row 30...

Deadlifts: Every 2 ½ mins 5@60% 4@70% 3@75% 2@80% 1@90% Workout: 10 min AMRAP 21 DB C&J 15 Cals 9 Thrusters 40/30kg

Endurance : Running Clock. 0-10 mins Row 1600/1400m 10-20 mins Bike 3400/3000m 20-30 mins Ski 10/7 Cals 10 Box Step ups...

Hang Power Cleans Every 2 ½ mins for 5 sets 5@50% 4@60% 3@70% 2@80% 1@85% Workout: For Time 60 Wall Balls 12 Box Jump Overs 50 Slam Balls...

Strength : EMOTM x 10 mins. 1st 5 Strict Press @ 70% 2nd 5 Strict chin ups Conditioning : EMOTM x 10 mins 1st 12 DB Snatch 2nd 40...

Strength : Back Squat 7,7,5,5,3,3 @60%,65%,70%,75%,80%,85% Every 2:30 Conditioning : 14 Min AMRAP . Partner 30/24 Cal Alt Machines 20...

Deadlifts + DB RDL Every 2 ½ mins 5@75% +7 RDL’S Workout: 10 min AMRAP 30 Double Unders 10 Single Arm DB Thrusters

Endurance : Partner up Workout (A) 3rds for Time Row 800/700m 40 Goblet Squats 24/16kg 20 Burpees Time Cap 15 mins Workout (B) 4rds for...

Power Cleans: Every 3 mins for 15 mins 1 High Hang Power Clean 2 Hang Power Cleans 3 Power Cleans Workout: 10 min Amrap Partner 30 Cals...

Strength : Press and Pull 5 Sets 6 Bench Press @70% Max Effort Strict Pull ups Every 2:30 Conditioning : EMOTM x 15 mins (30sec on 30sec...