Strength : Back Squat ( Week 6 ) 6,6,4,4,3 @ 60%,70%,75%.80%,90% Every 3:00 Conditioning : 3:00 on 3:00 off x 4 Bike 18/15 Cals 10 STOH Bike 12/10 Cals 10 Front Squats Max TTB

6 RDS FOR TIME (40 MIN CAP) 50/40Cals 40 Wall Balls 30 TTB 20 Burpee Box Jumps 20 Double Db Clean & Jerks

6 RDS FO TIME . PARTNER UP 50/40 CALS ALT MACHINES 40 WALLBALLS 30 TTB ALT PULL UPS 20 BURPEE BOX JUMPS 20 HANG 2 X DB C +J ALT DB THRUSTERS TIME CAP 45 MINS

Strength : Deadlift 5,5,4,3,2 @60%,65%,70%,75%,80% Every 2:30 Bench Press 5,5,4,3,2 @60%,65%,70%,75%,80% Evert 2:30 Conditioning : For Time 20/16 Cals alt Machines 12/10/8/6/4 Devils Press Time Cap 12 mins.

Back Squats Set of 8,6,6,5 Skill Pull ups Wod Partner wod For Time 40 Cals Bike 20 Hang power Cleans 10 Burpee over the bat 30cals row 16 DB Thruster 8 Burpee over the bar 20cals Ski 10DB STOH 6 Burpee over bar

WORKOUT: 40 MIN TIME CAP  100/80 Cals Bike  100/80 Cals Ski  100 Sandbag Forward Lunges  100/80 Cals Row  100 Cals Air Runner  60/50 Cals Bike  60/50 Cals Ski  60 Burpees  60/50 Cals Row  60 Cals Air Runner

Every 3 mins 4 rounds 10 bench press 10 ring rows 20 second hollow hold 30seconds on 30 off Run 30 Sit ups 30 Power bag squats 30 Ski 30 dB push press 30

EMOTM X 12 1ST ROW 12/10 CALS 2ND 10 Double Db Bench 3RD 16 SINGLE LEG V UPS AMRAP X 12 MINS 16/14 CALS ALT SKI/BIKE/RUN 15 KB SWINGS RUSSIAN 12 SA DB PUSH PRESS 8 DOWN UPS

STRENGTH: EMOM X 15 MINS 1 Squat Clean + Hang Squat Clean  WORKOUT: 12 MIN AMRAP  16/14 Cals Alternating Machines  25 Wall Balls 50 Double Unders/100 Single Skips  15 Kb Swings

Strength : Strict Press 3,3,3,3,3 @80% Superset with 5-10 Strict pull ups Every 3:00 Conditioning : EMOTM X 20 MINS 1st Echo Bike 11/9 Cals 2nd 14 DB Snatch 3rd 8 Burpee box Jump overs 4th 12 Pull ups