Strength : Front Squat 5 x 3 @ 80% or 5 x 6 @ 60% Every 2:30 Conditioning : 4 Rounds for Time. 30 Thrusters 42.5/30kg 24 DB Snatch 10 Synchro lateral Burpee over bar 50/42 Cals Row alt Bike Time Cap 22 mins

1K Run PARTNER RUN 1K/900M 200M FARMERS CARRY 800M REPAY RUN 1K/900M ROW 4 LENGHTS BBJ 800M RELAY RUN 5 LENGHTS LUNGES 600 M PARTNERS RUN 120 WALLBALLS

PARTNER. 28 MIN AMRAP BIKE 50 CALS + 20 DB DEVILS PRESS + 500M RUN ROW 50 CALS + 50 WALLBALLS + 500M SKI

Strength: Every 3 mins x 5  Deadlifts x 7  Strict Press x 7  Strict Pull Ups x 7 Workout: 9 MIN AMRAP 12 Sandbag Squats  16 Reverse Crunches  12 DDB STOH  12 Cals Air Runner

Teens Class 15 Mins AMRAP 2 Sled Push 8-10 Banded Chin Ups 10 slam balls 5 HSPU or 20sec HS Hold 30 Sec Hollow hold Skill Skipping Wod EMOM 12 mins 1. 6 Cals Ski 2. Sandbag lunges 3. ⁠8 cals row 4. ⁠8-10 wall balls

PARTNER: “ACID BATH”   Every 14 mins x 3 (12 min cap each round  Row 1000/900m Ski 1000/900m  Bike 2000/1800m

Part 1: Push press 10x2. 8×2 Around the world 12x4 Part 2: Partner 26 calories 16 slam balls 14 DB THRUSTERS 2 sled pushes

Strength:  Every 90 sec x 10  1 Power Clean  1 Hang Power Clean  1 Hang Squat Clean Workout: 15 MIN TIME CAP 50 Double Unders  40 Wall Balls  40 Db Snatch  30 Cals Any Machine  50 Double Unders  30 Wall Balls  30 DB C&J 20 Cals Any Machine  20 Wall balls  20 Target Burpees

Teams of 3. Bike 2k 8 Synchro Burpees 45 Power Bag Lunges Ski 1k 8 Synchro Burpees           x   2 45 Power Bag Lunges Row 1k 8 Synchro Burpees 45 Powet Bag Lunges Finish with 90 Wallballs 90 Cals Echo Bike

Strength : Bench Press 5,5,4,4,3 ( build to a heavy 3) Superset with 5 Pendlay Rows Every 3:00 Conditioning : EMOTM X 20 MINS 1st Ski 11/9 Cals 2nd 5 Thrusters 3rd 12 TTB 4th 10 Box Jump Overs