Every 6 mins for 30 mins 17/15 Cal Bike 17/15 Cal Row 14/12 Cal Ski 200m Run Cap each round 4:30

Strength: Bench Press Every 2 ½ mins 5x5 @70% Workout: Emom x 20 1st min: 12/10 Echo Bike 2nd min: 15 Slam Balls 3rd min: 10 Burpees 4th...

Strength: Every 2 mins Strict Press 3x8 @60% Push Press 3x5@70% Workout: 15 min AMRAP 40 Double Unders/80 SS 12 Box Jumps Overs 14 DB...

Strength: Every 2 ½ mins for 5 sets Front Squats 5,4,3,2,2 Build to a heavy double Workout: 12 min AMRAP (YGIG) Run 200m 10 Thrusters...

Strength : Deadlift Primer 4 sets of ( Every 90 Secs) 10 Double DB RDL 20 Sec Hollow Hold then 5 working sets to hit a 3RM 12 min CAP...

Partner Workout: Every 11 mins for 33 mins Bike 1600/1500m Row 800/700m Ski 800/600m 12 Synchro Burpees 9 min cap each round

Strength: Every 2 1/2 mins for 5 sets 1 Power Clean 2 Hang Power Cleans 1 Squat Cleans Workout: 15 min Cap Run 200m 50 Wall Balls Bike...

Strength : Pressing. ( Every 90 Secs) 3 x 5 Strict 3 x 4 Push Press 3 x 2 Push Jerk * increase weight set. Conditioning : 5 rds for Time 5...

Strength : Front Squat. 4,4,4 @70% 3,3,3 @80% Every 2:30 Conditioning : 14 min AMRAP. Partner 500m Ski 20 Double DB Lunge 30 Burpee Box...

Strength : (A) Deadlift 8,6,5,4,3 @50%,60%,70%,80%,85% Every 2:30 (B) Bench Press 2 x 8 , 2 x 6 Every 2 mins. Conditioning : 7 min AMRAP...