30 min Amrap Partner Row 40/36 Cals 40 Db Snatch 40 Power Bag Lunges Run 40 Cals 40 Single Arm Thrusters 40 Ring Rows Bike 40/36 Cals 40 Box Jumps 30 Target Burpees

Strength: Every 4 mins x 5 Deadlift x 5 @65% Chin ups x 7 Bench Press x 5 @65% Gorilla Rows x 12 Workout: 40 ON 20 OFF 4x Rowing Machine 4x Ski Erg 4x Air Runner/Bike Erg

Back Squats Sets of 10 , 8 , 6 , 6 Walking Lunge after each set Skill Kipping Pull ups Partner Wod 12mims AMRAP 20Cals Bike alt Row 30 Burpees to target 20 Ring Rows 20 Slam Balls 14 Sit ups