Endurance: For Time 400m Run Together 1k Row 400m Run Together 75 Goblet Lunges 20kg/15kg 400m Run Together 1k Ski 400m Run Together 1k Bike 400m Run Together 75 Wallballs 9/6Kg Run 400m Together Time Cap 30 mins

Strength: Complex of Clean&Jerk Every 2 ½ mins for 5 sets 1 Power Clean + 2 Hang Power Cleans + 1 Split Jerk Workout: 20 min Emom 1st min: 12/10 Cals Echo Bike 2nd min: 10 STOH 50/35kg 3rd min: 10 Burpees 4th min: 12 DB Snatch 5th min: Rest

Strength : 5 rds 5 Strict HSPU/ Negatives/ Pike Push ups/ Handstand hold 5 Bench 5 Strict Pulls Every 3:00 mins Conditioning : 12 min AMRAP 30 Wallballs 25 KB Swings Russian 20 DB Push Press 15 Box Jump overs 10 C2B/Pull up or 5 Bar MU

Strength : Front Squat. 6,4,4,2,2 ,60%,70%,75%,80%,80% Every 2:30 Accessory : 4 Lengths of gym. 2 x DB Lunge Conditioning : 12 min AMRAP 50/42 Cal Row 50 Thrusters 40/30kg 5042/ Cal Bike 50/ TTB

Strength : Deadlift Every 3 mins 8,8,6,6,4,4 @50%,50%,60%,60%,70%,70% Superset with 8 reps of 2 x DB RDL Conditioning : 10 min AMRAP 15/12 Cals Bike/Row or 12/10 Ski/AB 12 HSPU or 2 xDB Push Press 9 C2B/Pull up/RR

Endurance : Every 10 mins for 40 mins ( Partner up ) Row 1k/900m / Bike 2k/1800m 150 Double Unders or 300 ss 40 Burpees Time Cap 8 mins each round

Strength: Split Jerk 5 reps Every 2 ½ mins for 5 sets Workout: 20 min EMOM 1st min: 15/12 Cals Bike/Row Alternate 2nd min: 5 Power Cleans 3rd min: 10 TTB/KTE/HKR 4th min: 12 Slam Balls

Strength : Press and Pull (5 Sets) 5 Strict Press 4 + 4 Strict Pull and Chin ups 20 Sec Hollow Every 2:30 Conditioning : For Time. 21-18-15-12-9 of Wallballs KB Swings russian * 30 Double unders after each set 12 min Cap

Strength : Front Squat 2 x 8 @50% 2 x 6 @60%, 2 x 4 @70% Super set with Bulgarian Split squat. 10 reps. 5 Each leg. Every 3 mins Conditioning : 14 mins AMRAP 50/42 Cals 30/20/10 Barbell Thrusters 40/30kg Burpees over Bar 50/42 Cals 10/20/30 DB Snatch Burpee Box Jump overs * Alt between bike and row.

Strength: Every 3 mins for 18 mins 5 Deadlifts@65% 5 Bench Press@65% 5 D-Ball Cleans (over shoulder) Workout: 10 min EMOM 1st min: 1 round of Cindy/or 3 BMU,6 HSPU,9 Air Squats 2nd min: 12 DB C&J