STRENGTH : PRESS AND PULL 5 STRICT PRESS + 8 BARBELL BENT OVER ROWS (EVERY 2:30) CONDITIONING : 2 X EMOM X 8 MINS 1ST ECHO BIKE X...

30 AMRAP BIKE 1000M 2 LENGTHS OF WALKING LUNGE ROW 500M 30 GTOH PLATE RUN 500M 30 BOX JUMP OVERS\STEP UPS SKI 500M 30 DB SNATCH

Strength : Back Squat 5 x 8 @ 50-60% Every 2:30 Conditioning : Partner up. For Time (TC 20 mins) 3 rds of Row 30/26 Cals + 30 Wallballs +...

90/75 CALS BIKE 60 FRONT SQUATS 45 TTB 30 BURPEE OVER BAR 90/75 CALS RUN/ECHO BIKE 60 STOH 45 PULL UPS 30 BURPEE OVER BAR 90/75 CALS...

25 MIN PARTNER 1K BIKE 40 KB SWINGS 30 BOX JUMP OVERS 400M SKI 30 CALS RUN 20 DB C & J

TEAMS OF 3 BIKE ERG SKI ERG ROW ECHO BIKE OR ASSAULT RUNNER 14 MINS ON REST 1 MIN

BUY IN : 1 MILE RUN 2RDS 500M ROW 600M RUN 200M FARMERS CARRY 600M RUN 40 WALKING LUNGE 600M RUN CASH OUT : 100 WALLBALLS

Strength : Deadlift. 5 @60-70% 5 Bench Press 5 Strict Pull ups Every 4 mins x 5 Conditioning : 15 min AMRAP 18/15 Cals alt machine 12...

35 min AMRAP 60/50 Cals Row 60 Wall Balls 400m Run together 60/50 Cals Bike 60 Sandbag reverse lunges 400m Run together 60/50 Cals Ski 60...