Strength: Deadlift Every 2 ½ mins 5 @ 65-70 % 10 DDB RDLS Bench Press Every 2 ½ mins 5 @65-70 % 5 Wide grip Strict Pull Ups Workout: 16 MIN EMOM 40 on 20 off 4rds Bike 4rds Ski 4rds Row 4rds Runner

Partner: 4 RDS FOR TIME (45 MIN TIME CAP) Run 600m Together 40 Sandbag Reverse Lunges 500/450m Row 40 Target Burpees 500/450m Ski 40 Kb Swings

Strength: Every 2 ½ mins x 5 Power Clean 5x3 @75% (reset every rep) Workout: 15 MIN TIME CAP 1000/900m Row into 5 rounds of 25 Pull Ups or 20 Kb Swings 7 Push Jerk

Push Press: Every 2 ½ mins x 5 3x3 @ 85-90% 2x2 @90-95% Workout: 16 Min EMOM 1st min: 12/10 Cals Echo Bike 2nd min: 7 Burpee Box Jumps Over 3rd min: 50 Double Unders 4th min: 5 Bar Muscle Ups/10 CTB/14 PU/RR

Front Squat (week 9) Every 2 ½ mins 3x3@ 85-90% 2x2@ 90-95% Workout: 20 MIN AMRAP 30/26 Cals Bike Erg 30 TTB 30 Wall Balls 30 Cals Air Runner 16 Devils Press 30/26 Cals Ski 30 HSPU/HRPU/PUSH UPS

Strength: 20 MINS 10/9/8/7/6/5 of Deadlift Bench Press Strict Pull Ups Floor Press DDB 10 DDB Hammer Curls after All Sets of 10 Complete All Sets of 9 etc Workout: 10 MIN AMRAP 10/8 Cals Ski 20 Sit Ups 10 Cals Runner 20 Push Ups 12/10 Cals Bike 20 Sandbag Squats

PARTNER: 45 MIN TIME CAP 400m Run Together 400/350m Row 400/350m Ski 800/700m Bike 50 Wall Balls 600m Run Together 600/550m Row 600/550m Ski 1200/1100m Bike 50 Target Burpees 800m Run Together 800/750m Row 800/750m Ski 1600/1500m Bike 50/40 Cals Echo Bike 50 Cals Air Runner

Upper body focus- 12,10, 10 • Shoulder press • Ring rows • Lateral & frontal raises - Pt 2- 16 min Partner- everything split ½ 20 calories 16 ball pass in plank 14 thrusters with x2 DBs

Strength: Every 90 Seconds x 10 2 Power Cleans 2 Hang Power Clean 1 Hang Squat Clean Workout: 15 MIN AMRAP Run 200m Air Runner 20 Wall Balls 12 Db Snatch Row 250/200m 20 Single Arm DB Thruster 12 Burpees Over Db

Strength: Push Press 4.4.3.3.2 ( building to a heavy double ) Every 2:00 Conditioning: EMOTM x 20 mins. 1st 40 Double unders / 60 SS 2nd 1 rd of macho man 3rd Bike erg 14/11 cals 4th 10-15 TTB