2 Rounds for time. (Partner up) 60/50 Cals Bike 50 Target burpees Relay run 400m 60/50 Cals Row 50 PB Reverse lunges Relay run 400m Ski...

EMOTM X 12 1ST 10 DOUBLE DB BENCH 2ND 30 SECS CORE 3RD 15 SWINGS RUSSIAN AMRAP 12 MINS RUN 200M OR 400M BIKE ERG 18 AIRSQUATS + 12...

Strength : 10 rds of 1 Squat Clean + 2 Jerks ( any Variation) Every 90 Secs Conditioning : 5 RFT Run 200m 18 Air squats 12 HSPU 6 ...

Strength: Pressing 6 Push Press 6 Strict pull ups Every 2:30 EMOTM X 16 mins 1st 50 Double unders or 100 ss 2nd 12/10 ECHO BIKE 3rd 15...

Strength : Back Squat 5 x 7 @70% Every 2:30 Conditioning: Partner 20 Min AMRAP Run 200m together 50 Thrusters 42.5/30kg 40 TTB 30 Burpee...

Strength : Back Squat 5 x 7 @ 70 % Every 2 :30 Conditioning : Partner 20 min AMRAP Run 200m together 50 Thrusters 42.5/30kg 40 TTB 30...

Strength: Every 3 mins x 5 Deadlift x 6 Strict Press x 6  Gorilla Rows x 12  Workout: 10 Min AMRAP 30 Double Unders  15 Db C&J  15 Leg...

Back Squats 5sets 10,8,6,6,4 Accessory work 3 lengths DB walking lung Wod A. 5mins AMRAP 6 Cals Ski 5 Hang power cleans 4 pull ups / 8...

PARTNER (50 MIN TIME CAP) 5000/4500m Bike  80 Wall Balls  2500/2200m Row 80 Target Burpees  2000/1800 Ski  80 Cals Air Runner/ Echo Bike

EMOTM X 12 1ST. 20 SWINGS RUSSIAN 2ND 10/8 CALS ECHO 3RD 30 SECS OF CORE MOVEMENT AMRAP X 12 RUN 200M 10/9/8/7/6/5/4/3/2/1 OF SINGLE ARM...