Teens Class 15 Mins AMRAP 2 Sled Push 10 strict Chin Ups 10 DB Seated press 5 HSPU or 20sec HS Hold 30 Sec Hollow hold Skill Skipping Wod 12Mins AMRAP Partner Wod 20 Cals Bike Alt Runner 20 DB snatch 20 Wall Balls 20 Burpees 20 Ring rows

WORKOUT: 2 RDS FOR TIME (42 MIN TIME CAP) Row 1000m 40 PB Forward Lunges 40 push ups Ski 1000m 40Cals EB/40Cals Air Runner Alternate Bike 2000m 50 KB Swings Russian 30 Burpees

Partner: 4rds for time (42 min cap) 500/400m Row 30 Target Burpees 400m Ski 30 Cals Air Runner 1000/900m Bike 40 Wall Balls

Wednesdays Express EMOTM X 16 1st Bike erg 12/10 Cals Damper 10/8 2nd Double DB Bench press X 8 3rd 10 KB gorilla rows 4th 30 secs of Core Rest 3 mins 10 min AMRAP Ski 10/8 Cals 10 Plate OH Reverse lunges 5 Burpees onto plate Row 10/8 Cals 10 GTOH with plate 5 Burpees onto plate

Strength: every 2 1/2 mins x 5 1 Power Clean 2 Hang Power Cleans 1 Hang Squat Clean 1 STOH WORKOUT: FOR TIME 21/15/9 Thrusters Pull Ups/Ring Rows Cals Alternate Machines

Strength: Strict press 5,4,3,3,2 ( building each set ) Super set with 5 Pendlay rows Every 3:00 Conditioning: EMOTM x 18 Mins 1st 10/8 Cals Echo Bike alt 10 Cals Runner 2nd TTB x 10 3rd STOH X 5

30 MIN AMRAP ( zone 2/3 ) Bike 1k alt 400m Row alt 400m Ski alt 500m run After each machine - 20 PB Reverse Lunges 16 Push ups 12 v ups 8 Steict Pull ups or Rows

Strength: Front Squat 8,8,6,6,4 @ 60%,65%,70%,75%,80% Every 2:30 Accessory: 3 lengths of Double DB walking Lunge Conditioning : Partner up 18 min AMRAP Bike 30/24 Cals 30 Wallballs 16 Synchro DB Snatch 30/24 Cals Row 20 Box Jump overs 16 Synchro DB C & J

Teams of 3. 48 min AMRAP 120/90 Cals Bike + 60 BOB + 45 FS 120 Cals Runner + 60 TTB + 45 STOH 90/75 Cals Echo Bike + 24 Sync DB Lunge 120/90 Cals Ski + 60 P ups + 45 Thrusters

3 Rounds 8x Barbell back squats 10 x Dumbell Walking lunge 10 x sit ups Wod Partner up 12mins AMRAP Part A 16 Cals Row 12 box step ups 12 Ring rows REST 3 mins 12mins AMRAP Part B 20 cals bike 20 Plate to over head 10 Burpees to plate