Back Squats 5x5 After set 1,3,5 DB Walking lunge Wod: YGIG. 3rds Each Every 2.30 mins 5 Barbell Thrusters 5 Burpees over the bar 10 DB...

Partner Wod: FOR TIME (50 MIN CAP) Buy in 1 Mile Run Together   3rds of  60/50 Cals Row  60/50 Cals Bike  60/50 Cals Ski   INTO 100...

* Seated press 10, 10, 8 & 8 *Superset with * Pull ups/ ring rows 8, 8, 6 & 6 Workout - 16 minutes - 30 calories - 26 plate to overhead...

Strength : EMOTM X 12 MINS 1ST 10 DOUBLE DB RDL 2ND 20 SEC L SIT 3RD 10-15 HSPU Conditioning : AMRAP 15 MINS RUN 200M 5 HANGPOWER...

Strength: Every 2 ½ mins  Strict Press 5x8   Strict Pull Up (wide grip) X 5 after each set    EMOM X 16 MINS  1st min: 12 CTB/PU/RR...

Strength: Every 2 ½ mins Back Squats 5x8 @60% Workout: 18 MIN AMRAP Run 200m Together  30 TTB  60 Wall Balls  30 Db Snatch  30 Cals...

PARTNER UP 30 MINS 40/36 CALS ROW 40 DB BOX STEP UPS 20 BURPEE BOX JUMP OVERS 40/36 CALS BIKE 40 KB SWINGS RUSSIAN 20 PULL UPS 40/36 CALS...

Strength: 15 MIN CAP  10/9/8/7/6/5/4/3/2/1 Deadlifts Bench Press  Chin Ups  100m Single Arm  Farmers Carry  Workout: 10 MIN AMRAP 20 Cals...

Teens Class 15min AMRAP 2 sled push 6 Deadlifts 5 Banded pull ups 6 Seated DB press 1 x Rope Climb Skill Double Unders Wod 10min AMRAP...

4 RDS FOR TIME  Ski 600/500m 40 Wall Balls  30 Target Burpees  Run 400m Together  Row 1000/900 alternate with Bike 2000/1800m  TIME CAP...