Strength : Back Squat ( Week 7 ) 4,4,4,4,4 @ 80% Every 2:30 Conditioning : Partner up. 20 Min AMRAP 24/20 Cals Row 20 Double DB Front Squats 20 HSPU/HRPU 24/20 Cals Echo Bike 20 Burpees 20 Double DB Reverse lunges

2rds of 1000/900m Row 30 Clean & Jerks 2rds of 2000/1800 Bike 50 Wall Balls                2rds 1000/900m Ski 30 Thruster 2rds 50 Cals echo bike/air Runner Alternate 2 30 Db Snatch 30 Burpees over bar 45 Min Cap

PARTNER UP . 30 MIN AMRAP ROW 400M + 40 SA DB THRUSTERS + ROW 400M RUN 400M + 40/30 CALS EB + RUN 400M SKI 400M + 40 PULL UPS + BIKE 1K

STRENGTH: EVERY 3 MINS X 5  Deadlift x 6@70% Strict Press x 6@70% Gorilla Rows x 12 WORKOUT: 8 MIN LADDER  3 HSPU + 3 DB Snatch. ADD 3 REPS EACH ROUND 10/8 Cals alternating Machines after both movements

12 mins 5 Bench press 5 banded pull ups 6 seated press 10 sandbag air squats 1 sled push 1 rope climb Skill HSPU Wod EMOM 12 Mins 1 min 8/10 cals bike 2 min 10 Barbell front squats 3 min 8/10 Cals Ski 4 min 10 Barbell STOH

4 Rounds for time. Partner up Ski 600/550m 60 Wallballs Run 600m together Row 600m/550m Time Cap 42 mins

Strength Every 3mins for 4 rounds Gorilla rows by 12 Tricep dips by 8 Goblet squats by 10 2min on 2min off by 6 rounds Bike 400m alternate 200m run 8 push ups As many Burpees as possible in remaining time

EMOTM X 12 1ST RUN 12/10 CALS 2N5 5 BARBELL PUSH PRESS 3RD 30 SEC CORE AMRAP X 12 MINS 30 DOUBLE UNDERS OR 60 SS 10 BOX JUMP OVERS OR STEP UPS 15 KB SWINGS RUSSIAN 5 BURPEE TO TARGET 10/8 CALS SKI

STRENGTH: EMOM X 10 1 Clean & Jerk @80% WORKOUT: 12 MIN AMRAP  30 Double Unders/60 SS  10 Box Jump Over  15 Kb Swings  10 Target Burpees

Strength : Bench Press 5 Bench Press + 8 Barbell Pendlay rows. Evert 3:00 EMOTM X 20 MINS 1st Row 12/10 Cals 2nd 15 Wallballs 3rd 8 Hang Double DB C + J 4th 10 C2B/PULL UP