EMOM X 12 1ST 12/10 CALS 2ND 10 DOUBLE DB BENCH PRESS 3RD 16 V UPS AMRAP X 11 RUN 100M 10/8 CALS SKI 20 AIRSQUATS 16 SA DB PUSH PRESS

Strength : 12 MIN EMOM  1st min: 10 TTB  2nd min: 20 Second L-Sit Rings/Kb 3rd min: 12 Barbell Supinated Bent Over Row WORKOUT: 12 MIN...

Strength : 5 Rds 4 Push Press 8 Strict Pull ups 20-30 Sec Hollow rock or Hold Every 3:00 Conditioning : 14 min AMRAP Run 200m alt Bike...

Strength : Front Squat 8,6,4,3,2,2, @50%,60%,70%,80%,85%,90% Every 2:30 Conditioning : Partner AMRAP 20 mins Row 24/20 Cals 24 HSPU 20...

Strength : Deadlift 6,6,4,3,3,2 ( Building to a heavy double) Every 2:30 Bench Press 5,5,5,5,5 Superset with 5-10 Diamond push ups...

Partner Workout: 40 MIN TIME CAP 3rds of  Row 800/700m Relay Run 400m 50 Power Bag Squats  3rds of  Ski 800/700 Relay Run 400m 30 Burpee...

EMOTM X 6 MINS SKI 10/8 EMOTM X 6 MINS BIKE ECHO 10/8 EMOTM X 6 MINS ROW 10/8 EMOTM X 6 MINS BURPEE X 10/8

Strength : EMOM X 16  1st min: 5-10 Strict Pull Ups  2nd min: 20 Sec Handstand Hold/Handstand Walk  3rd min: 12 Bent Over Rows  4th min:...

Strength : Front Squat 6 x 3 @75% Every 2:30 Conditioning : Partner. 20 min AMRAP Ski 24/20 Cals 16 STOH 20 Burpee over bar 20/16 Cals...

Run 1k Ski 1k/ Row 1k/ Bike 2k alternate 2 Sled Push 2 Lengths Burpee Broad Jumps 20 Wall Balls