Strength : Deadlift ( Every 2:30) 4,4,3,3,2,2 @70%,75%,80%,80%,85%,90%.90% Conditioning : For Time ( Time cap 14 mins ) Buy in 30/24 Cals...

Every 2.30 mins Barbell Strict press 3sets of 5reps Dumbell Rows 3sets 10 reps Every 2.30mins DB Tricep extensions x10 DB Hammer Curls x...

Partner up for time. ( 48 Time Cap ) 2rds Run 400m together 40 Wallballs 1k/900m Row 2rds Run 400m together 40 PB Forward Lunges Ski...

EMOM X 12 1ST 5-8 STRICT PULL UPS 2ND 16 KB SWINGS RUSSIAN 3RD 8-12 SEATED DOUBLE DB PRESS CLASS WORKOUT

Strength: Power Cleans  Every 2 ½ mins  5 x 5 @70%    Workout: 12 MIN AMRAP 250m Row/250m Ski/ Bike 500m Alternate Machines    12...

Strength :4 rds ( Every 3:00 ) 4 Bench @ 75% + 8 Barbell rows + 20 Secs Hollow Conditioning : E20M X 18 0-2 mins Run 200m + 12 TTB 2-4...

Strength: Front Squat  Every 2 ½ mins  6x5 @80%   20 MIN AMRAP PARTNER  50/40 Cals Ski/Bike Alternate 50 Wall Balls  40 Pull Ups  20...

STRENGTH: EVERY 2 ½ MINS X 6  A- Deadlifts @75-80% 6x3  B- Bench Press @75-80% 6x3 Workout: 10 MIN AMRAP  8 Db C&J 10 Push Ups  15 Leg...

Strength Back squats 1x10 1x8 1x6 3 lengths of DB walking lunge 2 xDB Skill practice Every 2.30 minutes 1. Kipping pull ups x3 OR beat...

PARTNER WOD: 3 RDS FOR TIME (45 MIN TIME CAP) Row 1000/900m  40 Power Bag Lunges  1000/900m Ski  2000/1600m Bike Erg  30 Target Burpees