Endurance : Partner up. 50 mins 4k Bike 40 PB Squats 2k Row 40/30 Cals Echo 2k Ski 40 Wallballs 3k Bike 40 PB Squats 1500m Row 40/30 Cals...

EMOTM X 12 1st 10 Double Db beach 2nd 5-10 Strict chin ups 3rd 30 sec core AMRAP 14 MINS 12/10 Cals Ski 10 GTOH PLATE 10 OH...

Strength : Squat Clean Every 2 ½ Mins x 5  5,4,3,2,2 Starting @50% and built to a heavy set of 2 Workout: 12 MIN AMRAP 20/18 Cals...

Strength : Push Press 5 x 3 Superset with 5 Strict Pull ups Every 3:00 Conditioning : EMOTM X 20 1st 12 HSPU 2nd 40 Double unders...

Strength : Front Squat ( Week 7 ) 3,3,3,2,2, @ 80%,85%,85-90%,90%,95% Every 2:30 Conditioning : Partner up. 20 min AMRAP 60 Burpee over...

100/90 Cals Row or Bike 80 Wallballs 60 DB Box Step ups 40 Devis Press 200m Farmers carry 40 DB Snatch 60 PB Reverse Lunges 80 KB Swings...

Strength : Deadlift ( Every 2:30) 4,4,3,3,2,2 @70%,75%,80%,80%,85%,90%.90% Conditioning : For Time ( Time cap 14 mins ) Buy in 30/24 Cals...

Every 2.30 mins Barbell Strict press 3sets of 5reps Dumbell Rows 3sets 10 reps Every 2.30mins DB Tricep extensions x10 DB Hammer Curls x...

Partner up for time. ( 48 Time Cap ) 2rds Run 400m together 40 Wallballs 1k/900m Row 2rds Run 400m together 40 PB Forward Lunges Ski...

EMOM X 12 1ST 5-8 STRICT PULL UPS 2ND 16 KB SWINGS RUSSIAN 3RD 8-12 SEATED DOUBLE DB PRESS CLASS WORKOUT