Strength : 5 Rounds 5 Deadlift @60-70% 4 Bench Press 5-10 Strict Chin ups Every 3 mins Conditioning : 10 Rds 40 sec on 20 off Machine A x 5 Machine B x 5 70-80 % Intensity

Partner: 42 MIN TIME CAP Relay Run 800m Row 500/450m 40 Power Bag Lunges Relay Run 800m Row 500/450m 40 Power Bag Lunges Echo Bike 30/24 Cals Ski 500/450m 40 Burpees To Plate Ski 500/450m Echo Bike 30/24 Cals 60 Kb Swings 3000/2700m Bike erg 60 Kb Swings 60 Wall Balls Run 1000m Together 60 Wall Balls

Part one- Wednesday 10x3 floor pressing- BB/DB 10x3 hand release push ups 12x3 crunch with plate PARTNER AMRAP 16 minutes 40 calories 30 GTOH 20 second hang each 10 wall sit with plate

Strength : Every 90 Secs x 8 1 Power Clean + 1 Hang Clean +1 Front Squat Conditioning : The Chief AMRAP in 3 Minutes x 5 Rds 3 Power Cleans 6 Push ups 9 Air Squats Rest 1 min after each round. Continue where you left off.