Strength : Bench Press 4 Bench Press Superset 5 Pendlay Barbell Rows Every 3:00 Conditioning : EMOTM X 20 1st 3 Wallwalks or 30 Sec Wallwalk Hold 2nd 10/8 Cals Echo Bike 3rd 40 Double Unders or 40 Secs SS 4th 6 DB Devils Press

Part one- Monday 10x3 heel elevated goblet squats 10x3 e/s reverse lunge 12x3 superwomans EMOM x12 minutes 9 calories 12 DB thrusters 14 sit ups/ leg raises/ toe taps 30 sec hold on rings or bars

Strength : Front Squat (Week 2) 3 x 4 @ 65-70% 3 x 4 @70-75% Every 2:30 Conditioning : Partner up. AMRAP 20 MINS Row 24/20 Cals Alt Bike Erg 24 Single DB OH Reverse Lunge 20 TTB 10 Burpee Pull ups

Strength: 30 MINS WORK (PARTNER) 20 Deadlifts 20 Chin Ups 4 Sled Push 20 Deadlifts 20 Gorilla Rows 20 Floor Press DDB 20 Cals Bike Erg Damper 10 20 Weighted Step Ups Core: 6 MIN AMRAP 15 Reverse Crunches 15 Leg Raises 15 Sec Hollow Hold 15 Sit Ups 15 Sec Flutter Kicks

Part A 15mins Lower body session 10 x Leg Press 10 x DB Lunge each leg 8 x Leg extention Part B 15mins Upper body session Every 3 min’s 6 x bench Press 5 x Banded Pull ups 10 x DB Rows Wod 8 min AMRAP 8 Cals Bike 5 HSPU / 8 HRPU 10 Air Squats

Partner: 40 MIN AMRAP Row 1000/900m 30 Burpee Box Jumps Overs 40 Power Bag Squats Ski 1000/900m 30/24 Cals Echo Bike 40 Kb Swings Russian Run 1000m Bike 2000/1800m

Strength: Every 2 ½ mins x 5 Strict Press x 5 @60% Strict Pull Ups x 5 Workout: 14 MIN AMRAP 5 Power Cleans 15 Wall Balls 10 CTB/PU/RR 20/18 Cals Row/ Bike Erg Alternate Machines

Strength : Front Squat ( Week 1 ) 5 x 5 @60% Every 2:30 Conditioning : Partner up. 20 mins. 24/20 Cals Ski 24 Double DB forward lunges 20 HSPU 24 Cals Runner 6 Synchro DB Devils press 20 TTB