Strength : Bench Press 5,4,4,3,2 ( Building to a heavy double) Superset with 5 Barbell pendlay rows. Every 3:00 Conditioning : EMOTM X 20 mins 1st Row 13/11 Cals 2nd 12 DB snatch 3rd 12 HSPU/HRPU 4th 10 box jump overs

Lower-body focus- • Front foot elevated split squat- ½ DBs 16x2 & 14x2 • hip thrusts 16x2 & 14x2 15 EMOM (every minute on the minute, 40 on, 20 off) • 9 calories • 12 DB SNATCHes • ⁠20 walking lunges

Strength : Back Squat ( Week 8 ) 5 x 4 @ 80% Every 2:30 Conditioning : . Partner up. For Time. 8 Rds of Macho Man 20 Burpees over bar Run 800m Together 6 Rds of Macho Man 20 Burpees over bar Run 600m together 4 Rds of Macho Man 20 Burpees over bar Run 400m Together 2 Rds of Macho Man 20 Burpees over bar Run 200m together. Time Cap 22 mins

PARTNER UP 30 MINS ROW 500M 30 DB BOX STEP UPS 20 PULL UPS/RING ROWS RUN 400M TOGETHER 20 KNE/V- UPS 30/24 CALS SKI BIKE 1K 32 PB REVERSE LUNGES

Strength: 25 MINS NO MEASURE Partner 24 DeadLifts@60% 24 Gorilla Rows 24 Bench Press @60% 24 Chin Ups 100m Farmers Carry (50 each) 24 Weighted Step Ups 24 Cals Bike Damper 10 Core: 3 rds 15 Leg Raises 10 Sec Hollow Hold 15 Reverse Crunches 10 Sec Flutter Kicks 15 Sit ups 90 Seconds Rest Each Rd

15 Mins AMRAP 2 Sled Push 8-10 Banded Chin Ups 10 slam balls 5 HSPU or 20sec HS Hold 30 Sec Hollow hold Skill Double Unders Wod YGIG Every 2 Mins for 12 mins 8 Cals Bike 5 Barbell C&J or 8 DB C&J 5 Burpees over Bar

Endurance : 5rds for time. Run 500m 40 Powerbag Squats 60/50 Cals Alternate machines 20 Targer burpees *Use Row/Bike/Echo Bike/Runner/Ski Time Cap 45 mins

Upper-Body focus- • military press 10x4 • Around the worlds 12x2, 10x2 • core: 12x3- each movement- leg raises, ½ kneeling GTOH Partner workout- 18 min- 1 person working, 1 person resting • 30 calories • 1 min hold (30 sec each) • 18 GTOH • ⁠20 wall balls

Strength : EMOTM X 16 MINS 1st min 1 Power Clean 2nd min 1 Squat Clean Working Sets @70-80% Conditioning : 14 Min AMRAP 20/16 Cals Row Alt 20 Cals Run 16 DB Snatch alt OH DB Reverse lunge 12 C2B/Pull ups

Strength: Strict Press Every 2 ½ mins x 5 5x8 @65-70% 5 Strict Wide Grip Pull Ups After Each Set Workout: 20 MIN EMOM 1st min: 10/8 Cals Echo Bike 2nd min: 15 Wall Balls 3rd min: 50 Double Unders/80 Single Skips 4th min: 5 Hang Power Cleans + 5 STOH