Strength : Push Press 5 x 4 Superset with 5 Pendlay Barbell rows . Every 3:00 Conditioning : E2MOM X 18 0-2 22 Cals Runner Alt 20/16 Echo Bike 2-4 5 Clean and Jerks + 10 Burpee over bar 4-6 25 Wallballs

Every 3 mins x 3 rounds (A) Barbell split lunge x 6 High box jump x 3 (B) Db incline bench x 6 Med ball chest pass x 6 (C) Deficit rdl x 8 Pull ups x 5-8 EMOM X 20 mins • Echo bike x 12 Cals • ⁠10-15 push-ups • ⁠8 x ddb thruster • ⁠Ski 10 Cals • ⁠Battle rope 20 secs

Strength : Front Squat ( Test 1RM ) 5,4,3,2,1,1,1 @60%,70%,80%,90%,95%,100%,105% or 7 x 5 ( 50-60% ) Every 2:30 Conditioning : Partner up. For Time 2 Rounds Ski 800m/700m 40 TTB 30 Double DB Thrusters 2 Rounds Bike1600m/1400m 40 HSPU/HRPU 30 Double DB Reverse Lunge Time Cap 22 mins.

10min AMRAP Part A 8cals bike damper 10 1 sled push 1 sled pull 1 length sandbag walking Lunge Rest 2mins Part B 5 Barbell strict press 6 Banded pull ups 8 Hand release Push ups 20 sec HSH or Hollow hold Skill Pull up progression work WOD 12 min AMRAP 10/10/8 Cals Alt Bike erg/ Run / Eco Bike 10 Wall Balls 10 DB Step ups 10 DB Snatch

Strength : Deadlift 6,6,4,4,3 @50%60%,70%,75%,80% Superset with 5 Strict chin ups. Every 3:00 Conditioning : For Time Buy in 40/32 Cals Bike or Row 5rds 10 DB snatch 10/7 Push ups 10 V ups Cash out 40/32 Cals Row or Bike Time Cap 12 mins.

18 mins AMRAP 5 Bench Press 10 DB Rows 10 DB Seated press 1 length Sandbag Walking Lunge 2 Sled push 5 Cals on Bike fast Damper at 10 Skill HSPU Wod 3 Rounds 6 Cals Alt Run/Ski/Echo Bike 10 Box Step ups 10 DB Snatch 10 sit ups

Partner: 42 MIN TIME CAP 400m Row 40 Wall Balls 400m Ski 40 Cals Runner/Echo Bike 800m Bike 40 Target Burpees 800m Row 40 Wall Balls 800m Ski 40 Cals Runner/Echo Bike 1600m Bike 40 Target Burpees 1200m Row 40 Wall Balls 1200m Ski 40 Cals Runner/Echo Bike 3200m Bike 40 Target Burpees

Mamas in Motion- Wednesday 3/4 Upper-Body focus- • Military press 8x2, 6x2 • Around the worlds 12x2, 10x2 Partner workout- 16 min- 1 person working, 1 person resting • 26 calories • 16 hand-release push ups • 14 reverse lunges • 4 farmers carries

Strength: Every 3 mins x 5 Strict Press 5x5 @70% Double DB Rows x 12 Workout: 15 MIN AMRAP 8 Chest To Bar/Pull Up/Ring Rows 10 Hang Db C&J 14/12 Cals Bike/Row/Ski Alternate

Strength : Bench and Pull 5 Rds ( Every 3:00) 3 Bench @80-85% Superset with 5-10 Strict Wide grip Pull ups Conditioning : EMOTM X 20 1st Run 12 Cals or Row 12/10 Cals 2nd 10-15 TTB 3rd 1 Round of Macho Man 4th 50 Double unders or 40 secs of SS