Strength : Deadlift 4,4,3,3,2 @60%,70%.75%.80%,85% Superset with 5 Strict Chin ups. Every 3:00 Part (B) 5 Rds 8-12 Seated Double DB Strict Press 10 Banded Face Pulls 20 Sec Hollow Hold Evert 3:00 Conditioning : 8 rds (Choose a machine) 40 sec on 20 sec off max effort

Teens Class Part A Front Squats 5x5 Part B Every 2.30 mins 3rds Back Squats x10 (light Barbell) 2Lenghts walking lunge Partner Game Floor is Lava Wod Partner wod 2rounds 200m run 20 wall balls 20 box step ups 20 Plate to overhead 10 Cals Ski

Partner: For Time (40 MIN TIME CAP) Row 1000/900m 40 Burpees Row 500/450m 20 Burpees Run 1000m 40 TTB Run 500m 30 TTB Bike 2000/1800m 60 Kb Swings Bike 1000/900m 30 Kb Swings Ski 1000/900m 60 Sandbag Reverse Lunges Ski 500/450m 30 Sandbag Reverse Lunges

Strength: EMOM X 12 MINS 1 Power Clean + Split Jerk/Push Jerk @70% WORKOUT: 12 MIN AMRAP 50 Double Unders/80 Single Skips 40 Wall Balls 30 Cals Alternate Machines 20 Pull Ups/Ring Rows

Strength : Bench Press 5,4,4,3,2 ( Building to a heavy double) Superset with 5 Barbell pendlay rows. Every 3:00 Conditioning : EMOTM X 20 mins 1st Row 13/11 Cals 2nd 12 DB snatch 3rd 12 HSPU/HRPU 4th 10 box jump overs

Lower-body focus- • Front foot elevated split squat- ½ DBs 16x2 & 14x2 • hip thrusts 16x2 & 14x2 15 EMOM (every minute on the minute, 40 on, 20 off) • 9 calories • 12 DB SNATCHes • ⁠20 walking lunges

Strength : Back Squat ( Week 8 ) 5 x 4 @ 80% Every 2:30 Conditioning : . Partner up. For Time. 8 Rds of Macho Man 20 Burpees over bar Run 800m Together 6 Rds of Macho Man 20 Burpees over bar Run 600m together 4 Rds of Macho Man 20 Burpees over bar Run 400m Together 2 Rds of Macho Man 20 Burpees over bar Run 200m together. Time Cap 22 mins

PARTNER UP 30 MINS ROW 500M 30 DB BOX STEP UPS 20 PULL UPS/RING ROWS RUN 400M TOGETHER 20 KNE/V- UPS 30/24 CALS SKI BIKE 1K 32 PB REVERSE LUNGES

Strength: 25 MINS NO MEASURE Partner 24 DeadLifts@60% 24 Gorilla Rows 24 Bench Press @60% 24 Chin Ups 100m Farmers Carry (50 each) 24 Weighted Step Ups 24 Cals Bike Damper 10 Core: 3 rds 15 Leg Raises 10 Sec Hollow Hold 15 Reverse Crunches 10 Sec Flutter Kicks 15 Sit ups 90 Seconds Rest Each Rd

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 Double Unders Wod YGIG Every 2 Mins for 12 mins 8 Cals Bike 5 Barbell C&J or 8 DB C&J 5 Burpees over Bar