3 rounds 5 push press 5 Ring Rows 10 Dumbell Rows 20sec HSH or 2-3 HSPU Skill Pull ups Wod Part A 6mins AMRAP 8 Cals Bike 8 Plate to over head 8 Wall balls Rest 2 mins Part B 6mins AMRAP 8 Cals Row 8 down ups 8 air squats

Endurance : Partner up. 3 RDS for Time Row 60/50 Cals 24 Burpee Box Jumps ( Step Down } Run 400m Together 50/40 Cal Ski 40 PB Reverse Lunge Bike 60/50 Cals Time Cap 45 mins

28 MINS 1k Bike + 400m Row + 300 m Ski 3 rds of 15 Wallballs + 12 DB C & J + 10 Pull ups * Reduce by 1 Rd each time.

Strength: EMOM x 5 2 High Hang Clean Pulls 2 High Hang Squat Cleans EMOM x 5 2 Hang Clean High Pulls 2 Hang Squat Cleans EMOM x 5 2 Clean High Pulls 1 Squat Clean REST 2 MINS AFTER EACH Workout: 12 Min AMRAP 20/18 Cals 30 Wall Balls 20 Pull Ups 10 Power Cleans

Strength : Front Squat 10,8,8,6,4 @ 60%,70%,75%,80%,85% Every 3:00 Conditioning : Partner up. 22 min AMRAP 20 Double DB Reverse lunge Alt DB Forward Lunges 24 HSPU 24/20 Cals Row 24 TTB 20 Double DB Thrusters Alt STOH 24/20 Cals Bike