STRENGTH: 20 MINS WORK (PARTNER) Deadlifts x 20  DB Row x 20  Farmers Carry 200m Strict Press x 20  Weighted Step Ups x 20  Cals Bike Erg...

PARTNER WOD: FOR TIME (50 MIN CAP) 100/80 Cals Ski 100/80 Cals Row  100/80 Cals Bike  1000m Relay Run 80/70 Cals Ski  80/70 Cals Row ...

EMOTM X 12 1st Ski 11/9 Cals 2nd 14 DB Hang Clean and Jerk 3rd 30 Secs of core 12 min AMRAP 15/12 Cals Bike alt Row 16 PB Reverae...

Strength : 8 Sets ( Every 90 Secs ) 1 Squat Clean + 1 Hang Power Clean + 1 Jerk Conditioning : 3 Rounds for Time Run 400m 50 Double...

Strength : 4 rds ( Every 3:00 ) 5 Bench Press 8 Strict Chin ups 20-30 Sec Handstand hold Conditioning : EMOTM x 16 mins 1st 13/11 Cals...

8 mins AMRAP X 3 ( 2 min rest ) ROW 20/16 Cals + 15 Wallbaals Bike 20/16 Cals + 15 Ring rows Ski 20/16 Class + 15 Box jumps/steps...

Strength : Front Squat ( Week 4 ) 5,5,4,3,3 @ 70%,75%,75%,80%,85% Every 2:30 Conditioning : 3:00 mins on 3:00 mins off x 4 Row 15/12 Cals...

Strength : (A) Deadlift 5 Rds ( Every 3:00) 4 Deadlifts @ 70% + 8 Double DB RDL (B) Pressing 5 Rds ( Every 3:00) 4 Strict Press @70% + 5...

Endurance : Partner . For Time ( 50 min ) Ski 3k/2700m Run 3k Together Row 3k/2700m Bike 6.5k/6k

Strength : EMOM x 12 1 Hang Power Clean + 1 Hang Squat Clean @70% of 1RM Conditioning : For Time (Time Cap 12 mins) 22-18-14-10-6 DB...