STRENGTH: EMOM X 12 1 Power Clean  2 Hang Power Cleans  1 STOH  WORKOUT: 12 MIN CAP 21/15/9  Cals Bike/Row Ski  STOH 50/35Kg  30 Pull Ups  21/15/9 Cals Bike/Row/Ski  Sandbag Reverse Lunges

Strength : Push Press 4,3,3,3,2 super set with 5-10 Strict pull ups Every 3:00 Conditioning : EMOTM X 16 MINS 1st 11/9 Cals Echo Bike 2nd 10-15 TTB 3rd 5 Hang Squat Cleans 4th 10-15 HSPU

FOR TIME . 28 MIN TIME CAP 20-16-12-8-4 CALS ( M) BIKE/RUN/SKI/ROW 16-13-10-7-4 CALS (F) BIKE/RUN/SKI/ROW 20 PB LUNGES REVERSE 16 V UPS 12 DB CLEAN AND JERK 8 PULL UPS

Strength : Back Squat ( Week 9 ) 5,5,5,5,5 @70% Every 2:30 Accessory : 3 sets 1 length of DB Lunge. Conditioning : Partner up . 20 mins AMRAP 10 Burpee Box Jumps 16 Single Arm DB Thrusters Synchro 24/20 Cals Bike 30 Wallballs 16 DB Snatch Synchro 20/18 Cals Ski

Strength : PARTNER UP. 30 MIN STRENGTH AMRAP 4 SLED PUSH 10 DEADLIFTS @ 50-60% 20 DB RDL 10 STRICT WIDE GRIP PULL UPS 20 KB GORILLA ROWS 10-20 STRICT HSPU OR 20 SEC HOLD 40 SEC HOLLOW HOLD

Back squats Sets of 8,6,6,5,5 3rd Easy pace 1x length Walking Lunge 10x box step ups with DB 20 seconds Holow hold WOD Every 2 minutes YGIG 200m run 5 pull ups / 10 Ring Rows 5 push ups 10 AirSquats

PARTNER: 3 RDS FOR TIME (45 MIN TIME CAP) Row 800/700m  20 Target Burpees  Bike 2000/1800m  Run 400m Together  20 Target Burpees  Ski 800/700m

Emom x 30 1st min: 10/8 Cals Bike erg 2nd min: 12 TTB 3rd min: 12 Barbell Rows 4th min: 2 Wall Walks 5th min: 12 Butterfly Pull Ups 6th min: 30 sec plank

25 MIN AMRAP 20/16 CALS BIKE 15 KB SINGS RUSSIAN 10 BURPEES 20/16 CALS ROW 15 DB BOX STEP UPS 10 BARBELL STOH 20/16 CALS SKI 15 CALS RUNNER 10 V-UPS

Wednesday 10/12/2025 week 4/5 Upper-Body focus- Floor presses 10, 10, 8 + 8 Around the worlds 12x4  Lateral raises 12x4 Partner workout- 16 min- 1 person working, 1 person resting 30 calories 16 box step ups 8 ring rows 4 sled pushes (1 then rest then partner goes)