Every 3 Mins 4rds 8 Back Squats 2 Lengths Sandbag Walking Lunge 10 DB RDL’s Wod YGIG Every 2.30 mins 8Rounds(4Rds Each) 200m Air Runner 5 Pull ups / 8 Ring Rows 10 Air Squats Remaining time Burpees to Bar

PARTNER: FOR TIME (45 MIN TIME CAP) 500/450m Row 500/450m Ski 50 Kb Swings 1000/900m Bike Erg 500m Air Runner 50 Sandbag Squats 1000/900m Row 1000/900m Ski 50 Kb Swings 2000/1800m Bike Erg 500m Air Runner 50 Sandbag Squats 500/450m Row 20 Target Burpees 500/450m Ski 20 Cals Echo Bike 1000/900m Bike Erg 20 Target Burpees 500m Air Runner 20 Cals Echo Bike

Strength: EMOM x 12 1 Clean & Jerk Workout: 15 MIN TIME CAP 4 rds of 400m Run 15 TTB/CTB Alternate 12 Box Jumps Over

Strength : Press and Pull 5,4,3,3 2 1 ( bulld to a heavy single ) Superset with 5 struct widegrip pull ups. Every 2:30 Conditioning: EMOTM X 20 mins 1st 12 HSPU or 30 Sec HS Hold 2nd Row 12/10 Cals 3rd 12 Double Db Reverse lunge 4th 40 Double unders / 70 single skips

Strength : Front Sqaut ( Week 3 ) 5 x 3 @80% Every 2:30 Conditioning : Partner up. For Time. (TC 22 mins) 80 Wallballs 60/50 Cal Bike alt ski 500m Run Together 40 Burpee over bar 30 STOH 20 Hang Power Cleans *Pairs works their way down and back up

Strength : Part (A) Deadlift 3 x 4 @60%-70% 2 x3 @ 70%-80% Every 2:30 Part (B) Strict Press 5 x 3 Every 2:00 Conditioning : 10 Rds of 40 Sec on 20 sec off Max Cals on Machine A x 5 Max Cals on Machine B x 5

EMOM 12Mins 1. 4 Deadlifts 2. ⁠8 DB RDLs 3. ⁠8 push ups 4. ⁠8 Ring Rows Skills Handstand push ups Wod Partner Up For Time 20Cals air runner 30 Sandbag Lunges 20Cals Row 30 Burpees to plate 20Cals Ski 30 plate to overhead 20 Cals Bike 30 DB Snatch

PARTNER: 2 ROUNDS (45 MIN TIME CAP) 120/110 Cals Bike Erg 60 Cals Air Runner 100/90 Cals Rower 50 Power Bag Squats 80/70 Cals Ski 40 Burpees To Plate

Part one- 10x3 barbell half kneeling shoulder raises 10x3 hand release push ups 12x3 Russian twists PARTNER AMRAP 16 minutes 20 calories 30 jump squats 40 wall sit with plate

Strength: Every 2 ½ mins x 5 3 Power Cleans + 2 Hang Power Cleans 1 Hang Squat Clean + 1 STOH Workout: 15 MIN TIME CAP 20/15/10 Pull Up/ CTB/ BMU 16 Db C&J After Each Set 50/40 Cals (any machine) 40 Wall Balls 40/30 Cals (any machine) 30 Wall Balls 600/400m RUN IF NOT RAINING FOR CALS