Strength : Deadlift 5 x 4 @70% Superset with 10 DB RDL Every 3:00 Conditioning : 18 MIN AMRAP ( no measure) 10 Double DB Bench Press 5-10 Strict Chin ups 20 Sec Handstand hold 10 Barbell bent over rows 20 Sec Hollow Hold

Teens Class 15 mins AMRAP 5 Banded pull ups 10 DB Rows 1 length Sandbag Walking Lunge 20 sec hollow hold 2 Sled push 5 Cals on Bike fast Damper at 10 Wod 10 Min AMRAP 10 Cals Bike Alt Row 6 Box Step ups 6 DB Snatch 6 sit ups

PARTNER WOD: 40 MIN TIME CAP 40 Target Burpees  100/90 Cals Bike  40 Kb Swings (Russian) 100/90 Cals Row  500/450m Ski  100 Cals Air Runner  40 Pb Reverse Lunges  40 Target Burpees  60/50 Cals Bike  40 Kb Swings (Russian) 60/50 Cals Row  500/450m Ski  60 Cals Air Runner  40 Pb Reverse Lunges

EMOM X 16 mins 8 x Goblet squats (heavy) 5 x Strict pull-ups 8 x Rdl 5 x Ddb Bench (heavy) EMOM X 16 mins • 8 burpee box jumpovers • ⁠12 Cals echo alt runner • ⁠2 sled push • ⁠16 powerbag lunges •