Every 2 ½ mins: Deadlift 5x8@65-70% Double Db RDL x 8 Every 2 ½ mins: Bench Press 5x8 Wide Grip Pull Ups x 8 Workout: 12 mins 40 on 20 off Pick 2 Erg Machines 6rds of 40 on 20 off then move to next machine for 6 rds of 40 on 20 off

PARTNER: 45 MIN AMRAP 1000/900m Row 1000/900m Ski 2000/1800m Bike Erg 600m Run Together 60 Sandbag Squats 30 Target Burpees 800/700m Row 800/700m Ski 1600/1400m Bike Erg 400m Run Together 60 Sandbag Forward Lunges 30 Target Burpees 600/500m Row 600/500m Ski 1200/1000m Bike Erg 200m Run Together 60 Reverse Lunges 30 Target Burpees

EMOM X 12 MINS 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean WORKOUT: 14 MIN AMRAP 200m Run 10 Wall Balls 10 Db C&J 10 Cals ADD 4 REPS TO MOVEMENTS EACH ROUND LEAVE RUN THE SAME

Strength : Push Press 5 x 3 @80% Superset with 5-8 reps of Supine grip barbell rows Every 3:00 Conditioning : EMOTM X 16 Mins 1st 8 Thrusters 2nd 12 TTB 3rd 11/9 Cals Echo Bike 4th 3 Wallwalks or 20-30 Sec Hold

Strength : Front Squat (Week 4) 5,4,4,3,2 @70%,75%,80%,85%,90% Every 2:30 Conditioning : 22 Min AMRAP. Partner 12 Burpee Box Jump Overs 14 Synchro DB Snatch 24 Pull ups Run 400m together.

Strength : Deadlift 8,6,5,4,3 @50%,60%,65%,70%,75%,80% Every 2:30 Bench Press 5,4,3,2,2 @70%,75%,80%,85%,90% Superset with 10 KB Gorilla Rows Every 2:30 Conditioning : For Time Bike 1k/900m 20 DB C & J 10 Devils DB Press Row 500/450m 20 DB C & J 10 Devils DB Press Time Cap 9 mins

Every 3 Mins 4rds 8 Back Squats 2 Lengths Sandbag Walking Lunge 10 DB RDL’s Wod YGIG Every 2.30 mins 8Rounds(4Rds Each) 200m Air Runner 5 Pull ups / 8 Ring Rows 10 Air Squats Remaining time Burpees to Bar

PARTNER: FOR TIME (45 MIN TIME CAP) 500/450m Row 500/450m Ski 50 Kb Swings 1000/900m Bike Erg 500m Air Runner 50 Sandbag Squats 1000/900m Row 1000/900m Ski 50 Kb Swings 2000/1800m Bike Erg 500m Air Runner 50 Sandbag Squats 500/450m Row 20 Target Burpees 500/450m Ski 20 Cals Echo Bike 1000/900m Bike Erg 20 Target Burpees 500m Air Runner 20 Cals Echo Bike

Strength: EMOM x 12 1 Clean & Jerk Workout: 15 MIN TIME CAP 4 rds of 400m Run 15 TTB/CTB Alternate 12 Box Jumps Over

Strength : Press and Pull 5,4,3,3 2 1 ( bulld to a heavy single ) Superset with 5 struct widegrip pull ups. Every 2:30 Conditioning: EMOTM X 20 mins 1st 12 HSPU or 30 Sec HS Hold 2nd Row 12/10 Cals 3rd 12 Double Db Reverse lunge 4th 40 Double unders / 70 single skips