5 RDS FOR TIME (48 MIN TIME CAP) 400m Run Together  500m Row  400m Ski 20 Target Burpees  1000m Bike

EMOTM X 12 1ST 10 DOUBLE DB BENCH 2ND 10/8 CALS SKI 3RD 30 SECS CORE AMRAP 15 MINS ( Partner ) BIKE 300/250M 100M FARMERS CARRY 20...

Strength: 12 MIN EMOM 1st min: 5 Strict Chest To Bar/Pull Up  2nd min: 10 Weighted Box Step Ups  3rd min: 20 Sec Hanstand Hold/Walk...

Strength : Push Press and Row 5 Sets of 4 Push Press + 8 Pendlay Barbell Rows Every 3:00 Conditioning : EMOTM X 20 MINS 1ST 40 Double...

Strength : Front Squat ( 3 Sec Pause at Bottom ) 4,4,3,3,2,2 ( Building to a heavy double) Every 2:30 Conditioning : Partner up. 20 min...

Strength : Deadlift 5 x4 @70% ( Every 3:00) Bench Press ( Every 3:00) 4 Bench @ 70% Superset with 6 Strict Chin ups. Conditioning : 10...

70/60 Cals Row Run 800m run together 60 Wallballs 70/60 Cals Bike erg Run 600m run together 60 Burpees 70/60 cals Ski Run 400m run...

STRENGTH : EMOTM X 12 1ST 5 STICT PRESS 2ND 12 KB GORILLA ROWS 3RD 20 SEC HANDSTAND HOLD CONDITIONING : EMOTM X 15 MINS 1 POWER CLEAN...

Strength : Front Squat 5 x 4 @60,60%,70%,70%,75%,80% Every 2:30 Conditioning : Partner up. 20 min AMRAP 500m Ski alt Bike 1000m 50 Box...

PARTNER UP. FOR TIME ( TC 30 MINS) 3 RDS BIKE 40/36 CALS + 30 DB STEP UPS + 30 SIT UPS 3RDS ROW 40/36 CALS + 30 KB SWINGS + 30 PUSH UPS...