Strength : Deadlift 5 x 4 @70% Every 2:00 Bench Press 5 x 3 @80% Every 2:00 Conditioning : 12 Rds 40 Secs on 40 Secs off 6 Rds Machine A 6 Rds Machine B

15Mins AMRAP 5 x Push Press 5 x Banded Pull ups 2 x Sled Push 5 x HSPU or HRPU 5 x Slam Balls Game Floor is Lava WOD Partner up 12 Min AMRAP 200m run together 20 Box Step up 20 pull ups / Ring rows 20 Wall Balls 20 Sit Ups

Partner: For Time (42 MIN TIME CAP) 2 RDS OF 60/50 Cals Row 40 Target Burpees Run 400m Together 50/40 Cals Ski 40 KB swings Russian Run 400m Together 60/50 Cals Bike Erg 40 PB Squats Run 400m Together

16 min EMOM Double dumbbell bench press 8-10reps Chin ups/ring rows. 5-8/8-12 reps Sandbag lunges 14reps 8-10cals assault bike 12 MIN AMRAP 12/10 CALS ALT MACHINES 15 WALLBALLS 8 TTB/V UPS *ADD 2 REPS TO TTB EACH RD COMPLETE

Upper body focus- 12,10, 10 x3 • Military press • Around the worlds • Leg raises Pt 2- 18 minutes Partner- everything split ½ 12 calories (AB) 24 KB swings 48 lunges with sandbag

Strength: Every 90 sec x 10 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Workout: 12 MIN AMRAP 12/10 Cals Alternate Machines 15 Wall Balls 8 TTB ADD 2 REPS EACH RD FOR TTB

Strength : Pressing ( Every 3:00 ) 5 x 3 Push Press Superset with 5-8 Barbell Bent over rows. Conditioning : EMOTM X 15 mins 1st Ski 10/8 Cals 2nd 12 Box Jump overs 3rd 1 Rd of Macho Man

Strength : Back Squat ( Week 12 ) Test 5,4,3,2,1,1 @70%,75%.80%,90%,95-100%,100+ Every 2:30 Conditioning : Partner Up 4 rds for Time 20 Double DB Reverse Lunge 12 Synchro DB Snatch 4 Wallwalks Row 24/20 Cals Run 400m together Time Cap 20 mins

Strength : Every 5 mins for 25 mins 5 Deadlift @60% 3 Bench Press @70-80% 5-10 Strict wide grip pull ups 5-10 Seated Double DB Press 12 KB Gorilla Rows Conditioning : 10 Rounds 40 sec on 20 off 5 rds of machine A 5 rds of machine B +pick any 2 ( Max Effort)

Partner 44 MIN TIME CAP Row 1000/900m 1000m Relay Run Row 1000/900m 500m Run Together Bike 2000/1800m 1000m Relay Run Bike 2000/1800m 500m Run Together Ski 1000/900m 1000m Relay Run Ski 1000/900m 500m Run Together