Strength : 30 MINS (PARTNER ) 10 DEADLIFT 8 BENCH PRESS 12 CHIN UPS STRICT 20 KB GORILLA ROWS 4 WALL WALKS ( SLOW ) 16 DOUBLE SEATED PRESS 2 SLED PULLS CORE : 3RDS 10 SEC HOLLOW 10 REVERSE CRUNCHES 10 V UPS 20 RUSSIAN TWISTS 10 SEC HOLLOW REST 45 SEC BETWEEN RDS

Partner: 45 MIN TIME CAP 400m Run Together 40/34 Cals Ski 40/34 Cals Bike 40/34 Cals Row 50 Wall Balls 600m Run Together 50/42 Cals Ski 50/42 Cals Bike 50/42 Cals Row 50 Target Burpees Run 800m Together 60/50 Cals Ski 60/50 Cals Bike 60/50 Cals Row 50/40 Cals Echo Bike 1000m Run Together

Strength: Every 90 sec x 10 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk Workout: 16 MIN TIME CAP Bike 500/450m 9 Clean & Jerks 10 CTB + 10 Burpees Over Bar Ski 250/225m 6 Clean & Jerks 10 CTB + 10 Burpees Over Bar Run 250m 3 Clean & Jerks 10 CTB + 10 Burpees Over Bar

Strength : Push Press 3,3,3,3,3 @70% Superset with 6 Pendley Rows Every 3:00 Conditioning : EMOTM X 20 MINS 1st 11/9 Cals Ski 2nd 40 Double Unders or 60 SS 3rd 12 Cals Runner 4th 5 Hang Power Cleans

Strength : Front Squat (Test Week 12 of 12) 5,4,3,3,2,1,1 @60%,70%,80%,90%,95%,100%,100+% Every 2:30 Conditioning : Partner. 22 mins 20 Double DB Thrusters 22 TTB 24/20 Cals Row 22 HSPU/HRPU 10 DB Devils Press 24/20 Cals Bike

Strength : Deadlift 5 x 4 @ 70% Every 2:00 Bench Press 5 x 4 @70% Every 2:00 Conditioning : 12 Rds ( 40 on 20 off ) Machine (A) x 6 Machine (B) x 6 70-80% Effort.

Partner: 45 MIN TIME CAP Bike 3000/2700m Row 1500/1300m Ski 1500/1300m 80 Power Bag Squats 80 Burpees To Plate Run 2000m Relay Bike 1000/900m Row 400/350m Ski 400/350m 40 Power Bag Squats 40 Burpees To Plate 400m Run Together

Strength: Every 2 ½ mins x 5 Power Cleans (singles) 5/4/3/3/2 @ 50% / 60% / 70% / 75% / 80% Workout: FOR TIME (15 MIN CAP) 400m Run 10 Power Cleans + 10 TTB 8 Power Cleans + 10 TTB 400m Run 6 Power Cleans + 10 TTB 4 Power Cleans + 10 TTB 2 Power Cleans + 10 TTB 400m Run

Strength : Press and Pull 4,3,3,3,2 Strict Press ( building each set ) Set 1,3,5 Max Strict Pull ups Every 3:00 Conditioning: EMOTM X 15 1st Echo Bike 10/8 Cals 2nd 12 Db Snatch 3rd 5 Push Jerk

Strength : Front Squat ( Week 11 of 12 ) 2 x 4 @ 80%-85% 1 x 3 @ 90% 2 x 1 @ 95% Every 2:30 Conditioning : Partner up. For Time 50 Double DB Reverse lunges 40 Burpee Box Jump overs/step overs Bike 60/50 Cals Run 800m together Ski 60/50 Cals 40 Burpee Box Jump Overs 50 Double DB Reverse Lunges Time Cap 22 mins