Strength: 16 MIN CAP 10/9/8/7/6/5/4/3/2/1 Deadlifts  Bench Press  Strict Pull Ups  Core work to finish

Partner Workout: 32 MIN AMRAP 1k Row  2k Bike  1k Ski  400m Run Together  30 Wall Balls  30 GTOH (20/15kg plate)

Strength : Clean complex 8 Sets 1 Sqaut Clean + 1 Hang Power + Hang Squat Clean Every 90 secs Conditioning : 2:30 on 2:30 off x 4 5 Power...

Strength : Back Squat Week 3 1 x 10 @ 55% 1 x 10 @60% 1 x 8 @60% 1 x 8 @65% Weighted Box Step ups 12 Reps after each set. Every 4:00...

Strength : Press and Pull 5 Rds 4 Push Press + 8 Bent Over Rows Every 2:30 Conditioning : 20 min Partner AMRAP 30/24 Cals Bike 24 TTB 12...

Strength : Deadlift 5,5,4,4,3 @60%,65%,70%,70%,75% Superset : B stance RDL x 12 ( 6 each side) Every 3:00 Bench Press 5,5,4,4,3 Superset...

Partner Workout: FOR TIME  Row 2000/1800m  Run 1 Mile  Bike 5000/4500m  Run 1K Ski 2000/1800m   Run 800m 50 MIN TIME CAP

Strength:  EMOM X 10 MINS  1 Squat Clean @75-80% Workout: EMOM X 16 MINS 1st min: 12/10 Cals Ski  2nd min: 15 TTB  3rd min: 10 Box Jumps ...

Back Squat : Week 2 2 x 10 @ 50%,55% 2 x 8 @60% Bulgarian Split Squats 12 Reps after each set . 6 Each leg. Every 4:00 Conditioning : ...

Strength : Press 5 sets ( Every 2:30) 4 Strict Press @ 75-80% + 5-8 Strcit Pull ups Conditioning : Partner up. 18 mins 16 STOH 20 Burpee...