Strength : Front Squat 5,5,5,4,3 @ 60%.70%,75%,80%,85% Every 2:30 Conditioning : 3:00 on 3:00 off x 4 Row 18/15 Cals 12 Double DB reverse lunge 12 C2B/Pull ups Row 12/10 Cals 8 Double DB reverse lunge 8 C2B/Pull ups Max DU's or SS in remainder of time. *Use bike every second round.

20 mins strength Partner up 4 sled push 12 bench press 75% 4 lengths farmers carry 16 pull ups/ring rows 12 deadlift 20 weighted step ups Acid bath partner 1000m ski 1000m row 2000m bike

Strength : Partner up. 30 min AMRAP 4 Sled Pushes 8 Bench Press @70% 20 Strict chin ups 8 Deadlift @70% 6 Wall walks 10 Strict Wide grip pull ups Core: 4 Rds 15 Sec arch 15 Sec Hollow 10 Leg Raises 20 Russian Twist Rest 1 min between rounds.

Front Squts 4 sets of 4 reps Back squats 3 set of 5 reps After each set 1 length of DB walking lunge Skill Pull ups Wod Partner wod for Time 600m Row 20 DB Snatch 20 DB box step ups 20 Down ups 20 Air squats 20 sit ups 20 cals bike

PARTNER (45 MIN TIME CAP) Row 2000/1800m 100 Sandbag Reverse Lunges 40 Target Burpees 4000/3600m 80 Wall Balls 30 Target Burpees 2000/1800m Ski 60 Kb Swings 20 Target Burpees 60 Cals Air Runner 60/50 Cals Echo Bike

Partner up 40 min time cap 3 rds for time 500m run 40 Double DB thrusters 500m row 40 KB swings 1000m bike 40 pb reverse lunges 40 Cals assault bike

STRENGTH: 8 mins to build to 1 Heavy Power Clean Rest 3 mins 8 mins to build to 1 Heavy Squat Clean 12 MIN AMRAP 14 Db Snatch 12 Cals Alternate Machines 10 Box Jump Over 8 Burpees Over Db

Strength : Pressing Strict Press 4 x 4 ( Every 90 secs ) Push Press 4 x 3 ( Every 90 secs ) Conditioning : EMOTM X 20 MINS 1st Run 12 Cals 2nd 10 C2B\PU 3rd 5 Clean and Jerk 4th Ski 10/8 Cals

Strength : Front Squat 5 x 3 @ 70% with 3 Sec Pause at bottom. Every 2:30 Conditioning : Partner Up . For Time. 50/40/30/20 Cals Row 24 Wallballs + 20 TTB after each set of cals. 50/40/30/20 Cals Bike 12 DB Devils Press after each set of cals. Time Cap 25 mins

Strength: Every 2 ½ mins x 5 Deadlift x 5 + 10 DDB RDL Every 2 ½ mins x 5 Strict Press x 5 + 10 Gorilla Rows Every 2 ½ mins x 5 Bench Press x 5 + 5 Strict PU Core: 3 RDS 10 Sec Hollow Hold 12 Reverse Cruches 12 Sit Ups 10 Sec Hollow Hold 10 Sec Flutter Kicks Rest 1 min each rd