Strength : Strict Press 5 x 4 @70% Superset with 5 Wide grip strict pull ups Every 3:00 Conditioning : EMOTM x 20 mins 1st 7 Thrusters 2nd 10/8 Cals Echo Bike 3rd 12 HSPU 4th 12 Cals Runner

Part 1: • goblet squats 12x3 • ⁠walking lunges x1 length x3 • ⁠standing pass around KB x8 each side x3 Part 2 - EMOM 12 mins 40/20 • 10 calories • ⁠12 ring rows • ⁠14 DB snatches • ⁠16 Russian twists

Strength: Week 2 of 20 Rep Back Squat Every 2 ½ mins 4x6 @ 60% 70% 75% 80% 20 @ 50% of 80% adding 5-10kg from week 1 Workout: 20 MIN AMRAP 400m Run Together 30 TTB 14 Burpee Box Jumps Ski 30/24 Cals 30 Sandbag Lunges 30 Db Snatch

Part 1- • Split squats with front foot elevated 12x4 - each side • ⁠RDLs DBs 12x4 • ⁠clam shells 16 each side x3 Part 2- Partner- • 60 KB swings • 40 hand release push ups • ⁠20 calories • ⁠10 burpees

Strength : Deadlift 6 @ 4 @ 70% Every 2:30 Conditioning : 18 min AMRAP ( no measure ) Bike 12/10 Cals 10 Double DB Bench press Ski 12/10 Cals 20 Single Leg V ups or Sit ups Run 12 Cals 10 Barbell Rows

Partner: TIME CAP 42 MINS 2rds of 1000/900m Ski 50 Power Bag Forward Lunges 2 rds of 2000/1800m Bike 40 Cals Runner 2rds of 1000/900m Row 50 Kb Swings Russian Finish with 1 rd of 50/40 Cals Echo Bike 40 Burpees

25 MIN AMRAP RUN 200M 10 DOUBLE DB BENCH ROW 200M 15 WALL BALLS SKI 200M 16 PB STEP UPS BIKE 400M 20 V UPS ( SINGLE LEG )

Strength: EMOM X 12 1 Clean & Jerk @ 70% Workout: 12 MIN AMRAP 15/12 Cals Bike/Ski/ 15 Cals Runner Alternate 20 Wall Balls 15 TTB 10 HPC

Strength : Strict Press 5,5,4,3,2 ( Building each set) Superset 5-8 Strict Pull ups Every 3:00 Conditioning : EMOTM X 16 mins 1st 3 Wall Walks 2nd 10 C2B 3rd 11/9 Cals Echo Bike 4th 40 Double Unders

Strength : Back Squat ( Week 1) 4 x 5 @ 60%,70%,75%,80% 1 x 20 @ 50-60% of your last set of 5 Every 2:30 Conditioning : 20 min AMRAP (Partner) Ski 20/18 Cals 12 Burpee Box Jumps (Step Down same side) 10 Double DB Clean and Jerks Bike 24/20 Cals 20 HSPU/HRPU 20 Double DB Reverse lunges