Part A EMOTM X 12 1st. 10 Double DB Bench 2nd 14 Revrse Lunges 3rd. Ski 10/8 cals Part B 4 rds 50 double unders/80 single skips 20 Wallballs 12 TTB Run 200m or Bike 500m

Upper body focus- 12,10, 10 x3 • Military press • Around the worlds • Leg raises Pt 2- Partner- everything split ½ 20 calories 30 KB swings 40 lunges with sandbag 50 air squats

Strength: Emom X 14 MINS 1st min: 1 Power Clean 2nd min: 1 Squat Clean Workout: For Time 4rds (15 Min Cap) 50 Double Unders/80 Single Skips 20 Wall Balls 12 TTB/KTE/KR Run 200m

Strength : Push Press 5 x 3 Superset with Max Effort Strict Pull ups on set 1,3,5 Every 3:00 Conditioning : EMOTM X 15 Mins 1st 3 Wallwalks or 20-30 Sec Hold 2nd 12 DB Snatch 3rd 10/8 Echo Bike

Strength : Back Squat (Week 10) 5 x 3 @85% Every 2:30 Conditioning : Partner up. For Time. Row 1500/1400m 40 Burpee over bar 42.5/30kg 40 Thrusters 30 Burpee over bar 30 Thrusters 20 Burpee over bar 20 Thrusters 10 Burpee over Bar 10 Thrusters Bike 3000/2800m

Strength : 30 MIN STRENGTH (PARTNER UP) 8 DEADLIFT @70% 8 BENCH PRESS @80% 4 SLED PULLS 10 SEATED DOUBLE DB PRESS 10 STRICT PULL UPS ( ALT BETWEN NORMAL & WIDE) 100M FARMERS CARRY Conditioning : 6 MINS (NO MEASURE) 10 V Ups 10 Sec Hollow 12 Russian Twists

Teens Class Part A 15mins Upper Session 10x Rows 10 x Lat pull downs Biceps & triceps Part B Lower body session 8 x Back Squats 10 x DB RDLs 10 x Sandbag Lunges Wod 3rds 200m Run 10 DB Snatch 6 Burpee over DB

Partner: 45 MIN TIME CAP 500m Run Together 500/450m Row 500/450m Ski 1000/900m Bike 50 Target Burpees 1000m Relay Run (500 each) 1000/900m Row 1000/900m Ski 2000/1800m Bike 100 Sandbag Squats 500m Together 50/40 Cals Echo Bike 1000m Relay Run 50 Target Burpees

3RDS OF RUN 200M + 15 WBALLS + 15 KB SWINGS 3RDS OF SKI 250/200M + 15 PB LUNGES + 15 PULL 3RDS OF BIKE 500/400 + 15 DOWN UPS + 15 DB SNATCH

Upper body focus- 12,10, 10 • Lateral raises • Frontal raises KB • Toe taps Pt 2- Partner- everything split ½ 26 calories 16 GTOH 8 burpees/down ups/ jump squats