Strength 6 Cals Bike damper 10 5 Bench press 5 Banded Pull ups 10 Sandbag Squats 2 Sled push Partner WOD *Part A 12min AMRAP 500 m run 400m ski 500m run 400m row 500m run 2 x length’s Farmers Carry - [ ] 3 minutes rest *Part B 12min AMRAP 600m bike 2 lengths Burpee Broad Jumps 600m bike 2 lengths walking Lunge10kgBag 600m bike 2 lengths sled push

Strength : 30 Min AMRAP ( Partner up) 4 Sled Pushes 10 Strict Chin ups ( use weight if necessary ) 6 Deadlifts @75-85% 16 Seated DB Press 20 KB Gorilla Rows Core : 3 rds 10 Sec Hollow 10 Butterfly sit ups 10 V ups 20 Russian Twists 10 Sec Hollow Rest 1 min between rds.

PARTNER: 40 MIN AMRAP Row 1500/1350m  50 PB Squats  12 Synchro Burpees  Bike 3000/2700m 50 KB Swings  12 Synchro Burpees  Ski 1500m/1350 50 Cals Air Runner  12 Synchro Burpees

20 mins Emom 10 dB bench press 12 box jump overs 5 -8 pull ups 12 cals assault bike 12 forward lunges Partner up for time 1k ski 1k row 2k bike

STRENGTH: EMOM X 15  3 Power Cleans  3 Hang Power Cleans  3 STOH  WORKOUT: 12 MIN AMRAP 20/18 Cals Bike/Row/Ski 18 Wall Balls  16 DB Snatch  10 Box Jump Overs

Strength: Bench Press 5,4,3,3,2 ( building each set ) Super set with 5 widegrip strict pull ups. Every 3:00 Conditioning: EMOTM x 20 1st 10/8 Cals Echo Bike 2nd 10 C2B / PULL Ups 3rd 45 Double unders or 40 Secs of SS 4th 12 HSPU or 30 Sec HS Hold

Strength : Front Squat 4 @ 8 @70% Every 2:30 Conditioning : Partner up. For Time . SKI 1K 60 Burpees over bar 50 Thrusters Bike 2k 60 TTB 50 Clean and Jerks Time Cap 20 mins

100 Cals 100 Wall Balls 100 Db snatch Run 200m together 80 Cals 80 Wall Balls 80 Kb Swings Run 200m together 60 Cals 60 Sandbag Squats 60 Ttb Run 200m together 40 Cals 40 Sandbag Squats 40 Pull Ups Run 200m together 42 min cap

30 Min AMRAP ( Partner ) 50/40 Cals Alt Machines 30 Hang DB Snatch 30 Pull ups 30 PB Lunges 30 Push ups * GOAL IS 4 RDS +

Strength : Deadlift 8,8,6,6,5 @ 50%,60%,70%,75%,80% Every 2:30 Bench Press 5,5,4,4,3 @60%,65%,70%,75%,80% Superset with 30 secs hollow hold. Every 2:30 Conditioning : 10 Min Ladder 10/8 Cals on Machine 10 Hang DB Clean & Jerks 10 Knees to Elbow Add 1 rep each Round complete