Strength : Bench Press 5,4,4,4,3 Superset with 8 x supine grip pendlay barbell row. Every 3:00 Conditioning : 14 min AMRAP Bike erg 15/12...

Strength : Back Squat 6 x 3 @80% Every 2:30 Conditioning : Partner up 20 min AMRAP Row 24/20 Cals 16 Front Squats 24 HSPU or HRPU Ski...

Strength : (A) Deadlift 4,4,4,4,4 @70-80% Every 2:30 (B) Every 90 secs x 5 5-10 Strict chin ups Conditioning : For Time 80 Double unders...

Teens Class Dead lifts Build to a heavy 2rep Skill EMOM 6mins 1. 3 pull ups or 5 beat swings 2. ⁠20 seconds hollow holds Wod 12min AMRAP...

Endurance : Partner Up 4 Rounds For Time. ( Time cap 45 mins ) Run 400m together Ski 500/400m 40 Powerbag Squats Bike 1200/1000m 10...

EMOTM X 12 1ST ROW 12/10 CALS 2ND 8-12 SEARED DB PRESS 3RD 30 SECS CORE. 12 MINS BIKE 400M 20-18-16-14-12-10 of Airquats...

Strength : EMOTM x 16 Odd : 1 Power Clean + 1 Hang Power Clean Even : 1 Squat Clean + 1 Hang Squat Clean Conditioning: For Time (...

Strength : Bench and Pull 6,6,4,4,3 ( Building each set) Superset with 8 Pendlay rows. Every 3:00 Conditioning : EMIOTM X 20 MINS 1ST ...

Strength : Back Squat 4,4,3,3,3 ( Pause 3 secs at bottom) Evert 2:30 Conditioning : Partner up . Time cap 20 mins. 70/60 Cals Ski 60...

Strength : Deadlift 8,6,5,4,4,3 Starting @50% and building every set. Every 2:30 Conditioning : For Time. Ski 40/32 Cals 30 TTB 20 DB...