Mamas & Ladies Lower-Body focus- super-set (x2 movements then rest)  Goblet squat- 12, 12, 10 & 10 (x1 DB if possible) (3-sec pause at the bottom)  1 length of walking lunges (x1 or x2 DB if possible) 15 EMOM (every minute on the minute, 40 on, 20 off  10 calories  12 wall balls  14 KB swing

Strength : Back Squat ( Week 1 ) 5 x 5 @ 70-80% of 1RM front squat Every 2:30 Conditioning : Partner For Time. (25 min Cap) Buy in : Bike 2k/1800m + 60 Wallballs 3 rds of 20 TTB 20 Burpee box jumps 20 Double DB Thrusters Cash out : Ski 1k/900m + 60 Wallballs

90/75 CALS SKI + 60 PULL UPS 30 C & J + 45 BURPEE OVER BAR 90/75 CALS BIKE + 60 TTB 30 THRUSTERS + 45 BURPEE OVER BAR 60 CALS RUNNER + 60 ECHO BIK3

Strength : Deadlift 6,6,4,4,3 Every 2:30 Bench Press 4,4,4,4,4 10 KB Gorilla Rows after each set. Every 2:30 Conditioning : 10 min AMRAP 14/11 CALS ALT MACHINE 12 DB SNATCH 9 HSPU OR HRPU 6 STRICT CHIN UPS

class Teens Front squats 3 sets of 8 , 6 , 4 reps Back squats 5 sets of 5 reps Skill HSPU Wod 10mins AMRAP 100m run 5 burpees 100m run 10 plate to over head 100m run 5 pull ups / 10 ring rows 100m run 1 sled push 100m run 10 sandbag squats

PARTNER WORKOUT: 45 MIN TIME CAP 2RDS FOR TIME   Bike 3000/2600m Run 800m Together  Ski 1000/900m  50 Target Burpees  Row 1500/1400m

EMOTM X 16 1ST BIKE 12/10 CALS DAMPER 10/8 2ND 12 KB GORILLA ROWS 3RD 10 BURPEES 4TH CORE 30 SECS PART B CLASS WORKOUT

Strength : Every 2 min x 6 Deadlift x 7 Hang Power Clean x 5 STOH x 3  Workout: 12 MIN TIME CAP Run 800m  60 Wall Balls  Run 400m  40 Pull Ups

Strength : Push Press 5 x 4 Superset with 5-10 Strict Pull ups Every 3:00 Conditioning : EMOTM X 16 MINS 1st Ski 12/10 Cals 2nd 10 Box Jump Overs 3rd 12 TTB 4th 12 Hang DB Clean and Jerks

Strength : Front Squat ( Test Week) 5,4,4,3,2,1,1 @60%,70%,75%,80%,90%,95%,100-105% Every 2:30 Conditioning : 4 x 3:00 on 3:00 off Bike...