Partner: 40 MIN AMRAP Row 1000/900m 40 Power Bag Reverse Lunges 24 Burpees Over Bag Bike 2000/1800m 40 Kb Swings Ski 24/20 Cals Run 500m Runner/ Echo Bike 40/32Cals Alternate

Strength: EMOM X 12 MINS 1 Power Clean + 2 Thrusters Workout: For Time (12 MIN TIME CAP) Buy in 30/26 Cals Bike or Runner 4rds of 12 TTB 16 Wall Balls 40 Double Unders Cash Out 50/44 Cals Row or Ski

Strength : Strict Press 3,3,3,2,2 Superset with 5-8 Barbell bent over rows Every 3:00 Conditioning : EMOTM X 20 1st Ski 10/8 Cals 2nd 4 Hang Power Clean + 3 STOH 3rd Run 12 Cals 4th 12 DB Snatch

Strength : Back Squat ( Week 6 ) 2 x 5 @75% 2 x 5 @80% 1x 20 @50% of 80% ( add weight from last week) Every 3:00 Conditioning : Partner AMRAP . 20 MINS Row 22/20 Cals 10 Burpee Box Jumps overs 4 Wallwalks 20 C2B/pull ups/Rows Bike 22/20 Cals 20 Sync Single Offset DB Squats

Mamas in Motion :) Pushing and pulling: -bent over rows 12 x4 -Hand release push ups- 6-8 x4 -goblet squats 16x4 Partner workout: (all reps split) (one working one resting!) (12 minutes AMRAP) * 40 calories (30 on AB) * 20 jump squats * 16 overhead lunges * 20 sit ups :)

Mamas in Motion :) Pushing and pulling: -bent over rows 12 x4 -Hand release push ups- 6-8 x4 -goblet squats 16x4 Partner workout: (all reps split) (one working one resting!) (12 minutes AMRAP) * 40 calories (30 on AB) * 20 jump squats * 16 overhead lunges * 20 sit ups :)

Strength : Deadlift 3 x 5 @60% 2 x 4 @70% Every 2:30 Conditioning : AMRAP 14 Mins (no measure) 5 Strict Chin ups 5 Strict Press or Floor seated DB Press 10 Weighted Box Step ups 14 KB Gorilla Rows 20-30 Sec Hollow Hold

Teens class Strength 4 Rounds 10 x DB Rows 8 x Slam Balls 3 x HSPU Or 20Sec Handstand 8 x Banded Tricep push downs Workout 15mins time Cap 200m Run Together 20 Cals Ski Shared 200m Run Together 2 Lenght Sandbag Lunge Shared 200m Run Together 2x Sled Push shared 200m Run Together 2 Length Burpee BroadJump Shared 200m Run Together 20 Cal Row Shared 200m Run Together 30 Wall Balls Shared

Partner: 45 MIN TIME CAP 1000/950m Row 1000/950m Ski 2000/1900m Bike Run 600m Together 40 Sandbag Reverse Lunges 800/750m Row 800/750m Ski 1600/1500m Bike Run 800m Together 40 Target Burpees 600/550m Row 600/550m Ski 1200/1100m Bike Run 1000m Together 40 DDB Thrusters

Strength: EMOM X 15 1 Hang Squat Clean + 1 Split Jerk/Push Jerk Workout: For Time (12 MIN CAP) 500/450m Row 40 Wall Balls 20 Db Snatch 80 Double Unders 40 Wall Balls 20 Db Snatch 1000/900m Bike