EMOTM X 15 1ST RUN 12 CALS 2ND 10 DOWN UPS 3RD 30 SEC OF CORE AMRAP 12 MINS BIKE 300M 12 PB LUNGES REVERSE SKI 150M 12 SINGLE ARM DB PUSH PRESS

Strength: Every 90 Seconds x 10 1 Power Clean + 1 Front Squat + 2 Hang Squat Cleans Build each set Workout: 12 MIN AMRAP 15/12 Cals Alternate Machines 12 Power Cleans 12 Box Jump Overs

Partner 40 MIN AMRAP Bike 2000/1800m 40 Pb Squats 30/24 Push Ups Run 400m Together Row 500/450m 40 Kb Swings 30 TTB/KTE/V-UPS Ski 40/30 Cals

Strength : Back Squat ( Week 1 ) 5 x 6 @ 60% Every 2:30 Conditioning : Partner up. 20 min AMRAP Row 30/24 Cals 30 Wallballs 16 Sync DB Clean and Jerks Bike 30/24 Cals 30 Pull ups 8 Sync DB Devils Press

Strength : Deadlift 5,5,5,5,5 @ 60%-70% Every 2:30 Bench Press 5,5,5,5,5 @60-70% Every 2:30 Conditioning : FOR TIME ROW 1K/900M OR BIKE 2200M/2000M OR SKI 900M/800M 20 SA DB THRUSTERS 20 BURPEES OVER DB 10 SA DB THRUSTERS 10 BURPEES OVER BAR ROW 500M/450M OR BIKE 1100M/1000M OR SKI 450M/400M TIME CAP 10 MINS *SATRT AND FINISH WITH SAME MACHINE

Strength Back Squats 5x5 Into 3 lengths DB walking lunge Skill Pull up progression Wod EMOM 12Mins 1. 10 cals run alt 6 cal echoBike 2. ⁠10 RingRows OR 5-6 Pull ups 3. ⁠6 Barbell Thrusters OR 8 DB 4. ⁠10 Slam balls

40 min PARTNER AMRAP ROW 1000/900M 24 BURPEE BOX JUMPS BIKE 2K/1800M 50 POWERBAG REVERSE LUNGES SKI 1K/900M 50 CALS RUNNER ALT 40/30 CALS ECHO BIKE

EMOTM X 12 1ST DOUBLE DB BENCH X 10 2ND SKI 10/8 CALS 3RD 30 SECS CORE CONDITIONING : AMRAP 14 MINS 15/12 CALS BIKE/RUN/ ROW 10 GTOH 10 OH LUNGES 10 RING ROWS 10 PUSH UPS

Upper-Body focus- • Seated alternating shoulder press- 8 e/s x4 • Hand-release push ups 10x4 PART 2: Higher intensity (At your own pace) 18 minutes 😊 Partner- (You go, I go)! (All reps are ½ ) • 32 calories • 16 KB swings (American) • 14 DB thrusters • ⁠2 sled pushes

Strength: Every 2 ½ mins x 5 2 Power cleans 2 Hang Power Cleans 1 Hang Squat Clean Start @60% 1rm Power Clean & build each set Workout: For Time (12 MIN CAP) 27 Cals + 27 Db Snatch 21 Cals + 21 Pull Ups 15 Cals + 15 Db C&J 9 Cals + 9 BMU/Chest To Bar ALTERNATE MACHINES