Strength : EMOTM X 12 1 Power Clean + 2 STOH Conditioning : 15 min AMRAP 15/12 CALS ALT Bike/Row/Ski 12 TTB 10 DB SNATCH 3 Wallwalks or 20 HS Hold

Strength : Strict Press and Pull 4,4,3,3,2 Super Set with 5 Strict pull ups ( Use weight if necessary ) Every 3:00 Conditioning : EMOTM X 20 MINS 1st Run 12 Cals 2nd 10 C2B/Pull ups 3rd 5-8 Burpee Box Jump overs 4th 6 Hang DB Squat Cleans

Strength : Front Squat (Week 5) 8,8,6,6,4,4 @50%,60%,70%,75%,80%,85% Every 2:30 Conditioning : 3:00 on 3:00 off x 4 Row 18/15 Cals alt Bike 8 STOH Row 12/10 Cals alt Bike 8 Front Rack Lunges Max Wallballs in remaining time.

28 MIN AMRAP ROW 30/24 CALS + 30 WALLBALLS +24 TTB/VUPW 100M FARMERS CARRY + 30/24 CLAS BIKE ERG + 12 DB DEVILS PRESS SKI 30/24 CALS + 20 DOUBLE DB FS +24 PULL UPS/RING ROWS

Every 2 ½ mins: Deadlift 5x8@65-70% Double Db RDL x 8 Every 2 ½ mins: Bench Press 5x8 Wide Grip Pull Ups x 8 Workout: 12 mins 40 on 20 off Pick 2 Erg Machines 6rds of 40 on 20 off then move to next machine for 6 rds of 40 on 20 off

PARTNER: 45 MIN AMRAP 1000/900m Row 1000/900m Ski 2000/1800m Bike Erg 600m Run Together 60 Sandbag Squats 30 Target Burpees 800/700m Row 800/700m Ski 1600/1400m Bike Erg 400m Run Together 60 Sandbag Forward Lunges 30 Target Burpees 600/500m Row 600/500m Ski 1200/1000m Bike Erg 200m Run Together 60 Reverse Lunges 30 Target Burpees

EMOM X 12 MINS 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean WORKOUT: 14 MIN AMRAP 200m Run 10 Wall Balls 10 Db C&J 10 Cals ADD 4 REPS TO MOVEMENTS EACH ROUND LEAVE RUN THE SAME

Strength : Push Press 5 x 3 @80% Superset with 5-8 reps of Supine grip barbell rows Every 3:00 Conditioning : EMOTM X 16 Mins 1st 8 Thrusters 2nd 12 TTB 3rd 11/9 Cals Echo Bike 4th 3 Wallwalks or 20-30 Sec Hold

Strength : Front Squat (Week 4) 5,4,4,3,2 @70%,75%,80%,85%,90% Every 2:30 Conditioning : 22 Min AMRAP. Partner 12 Burpee Box Jump Overs 14 Synchro DB Snatch 24 Pull ups Run 400m together.

Strength : Deadlift 8,6,5,4,3 @50%,60%,65%,70%,75%,80% Every 2:30 Bench Press 5,4,3,2,2 @70%,75%,80%,85%,90% Superset with 10 KB Gorilla Rows Every 2:30 Conditioning : For Time Bike 1k/900m 20 DB C & J 10 Devils DB Press Row 500/450m 20 DB C & J 10 Devils DB Press Time Cap 9 mins