STRENGTH : 20 MINS AMRAP 5 DEADLIFT @60% 5 STRICT PULL UPS 5 BENCH PRESS @70% 5-8 DOUBLE DB SEATED PRESS 20 SEC HOLLOW HOLD CONDITIONING : 11 MIN AMRAP 2 WALL WALKS 12 DB CLEAN AND JERKS 16 AIRSQUATS 24 DOUBLE UNDERS OR 40 SS

PARTNER FOR TIME: (43 MIN TIME CAP) 1000/950m Ski 500m Run 500/450m Ski 500m Run Bike 2000/1900m 500m Run Bike 1000/900m 500m Run 1000/900m Row 500m Run 500/450m Row 500m Run 100 Sandbag Lunges 500m Run 50 Sandbag Lunges 500m Run

Strength: Every 90 seconds x 10 1 Power Clean + 1 Hang Power Clean + 2 Hang Squat Cleans Workout: For Time (15 MIN TIME CAP) 500/450m Row 50 Wall Balls 30 Pull Ups 400m Run 500/450m Ski 25 Wall Balls 15 Pull Ups 400m Run

Strength : Front Squat ( Week 10) 5 x 3 Pause Squats. ( 3 sec Pause at Bottom) Every 2:30 Conditioning : Partner up. For Time . Time Cap 22 mins 20 Thrusters 42.5/30kg 20 Burpee over bar 20/18 Cals Row alt Bike 24 TTB 24 Burpee over Bar 24/20 Cals Row alt Bike 30 Thrusters 30 TTB 30/24 Cals Row alt Bike 40 Thrusters 40 Burpee over bar 40/32 Cals Row alt Bike