Strength : Back Squat ( Week 1 ) 5 x 6 @ 60% Every 2:30 Conditioning : Partner up. 20 min AMRAP Row 30/24 Cals 30 Wallballs 16 Sync DB Clean and Jerks Bike 30/24 Cals 30 Pull ups 8 Sync DB Devils Press

Strength : Deadlift 5,5,5,5,5 @ 60%-70% Every 2:30 Bench Press 5,5,5,5,5 @60-70% Every 2:30 Conditioning : FOR TIME ROW 1K/900M OR BIKE 2200M/2000M OR SKI 900M/800M 20 SA DB THRUSTERS 20 BURPEES OVER DB 10 SA DB THRUSTERS 10 BURPEES OVER BAR ROW 500M/450M OR BIKE 1100M/1000M OR SKI 450M/400M TIME CAP 10 MINS *SATRT AND FINISH WITH SAME MACHINE

Strength Back Squats 5x5 Into 3 lengths DB walking lunge Skill Pull up progression Wod EMOM 12Mins 1. 10 cals run alt 6 cal echoBike 2. ⁠10 RingRows OR 5-6 Pull ups 3. ⁠6 Barbell Thrusters OR 8 DB 4. ⁠10 Slam balls

40 min PARTNER AMRAP ROW 1000/900M 24 BURPEE BOX JUMPS BIKE 2K/1800M 50 POWERBAG REVERSE LUNGES SKI 1K/900M 50 CALS RUNNER ALT 40/30 CALS ECHO BIKE

EMOTM X 12 1ST DOUBLE DB BENCH X 10 2ND SKI 10/8 CALS 3RD 30 SECS CORE CONDITIONING : AMRAP 14 MINS 15/12 CALS BIKE/RUN/ ROW 10 GTOH 10 OH LUNGES 10 RING ROWS 10 PUSH UPS

Upper-Body focus- • Seated alternating shoulder press- 8 e/s x4 • Hand-release push ups 10x4 PART 2: Higher intensity (At your own pace) 18 minutes 😊 Partner- (You go, I go)! (All reps are ½ ) • 32 calories • 16 KB swings (American) • 14 DB thrusters • ⁠2 sled pushes

Strength: Every 2 ½ mins x 5 2 Power cleans 2 Hang Power Cleans 1 Hang Squat Clean Start @60% 1rm Power Clean & build each set Workout: For Time (12 MIN CAP) 27 Cals + 27 Db Snatch 21 Cals + 21 Pull Ups 15 Cals + 15 Db C&J 9 Cals + 9 BMU/Chest To Bar ALTERNATE MACHINES

Strength : Push Press 5 x 4 Superset with 5 Pendlay Barbell rows . Every 3:00 Conditioning : E2MOM X 18 0-2 22 Cals Runner Alt 20/16 Echo Bike 2-4 5 Clean and Jerks + 10 Burpee over bar 4-6 25 Wallballs

Every 3 mins x 3 rounds (A) Barbell split lunge x 6 High box jump x 3 (B) Db incline bench x 6 Med ball chest pass x 6 (C) Deficit rdl x 8 Pull ups x 5-8 EMOM X 20 mins • Echo bike x 12 Cals • ⁠10-15 push-ups • ⁠8 x ddb thruster • ⁠Ski 10 Cals • ⁠Battle rope 20 secs

Strength : Front Squat ( Test 1RM ) 5,4,3,2,1,1,1 @60%,70%,80%,90%,95%,100%,105% or 7 x 5 ( 50-60% ) Every 2:30 Conditioning : Partner up. For Time 2 Rounds Ski 800m/700m 40 TTB 30 Double DB Thrusters 2 Rounds Bike1600m/1400m 40 HSPU/HRPU 30 Double DB Reverse Lunge Time Cap 22 mins.