Endurance : 5rds for time. Run 500m 40 Powerbag Squats 60/50 Cals Alternate machines 20 Targer burpees *Use Row/Bike/Echo Bike/Runner/Ski Time Cap 45 mins

Upper-Body focus- • military press 10x4 • Around the worlds 12x2, 10x2 • core: 12x3- each movement- leg raises, ½ kneeling GTOH Partner workout- 18 min- 1 person working, 1 person resting • 30 calories • 1 min hold (30 sec each) • 18 GTOH • ⁠20 wall balls

Strength : EMOTM X 16 MINS 1st min 1 Power Clean 2nd min 1 Squat Clean Working Sets @70-80% Conditioning : 14 Min AMRAP 20/16 Cals Row Alt 20 Cals Run 16 DB Snatch alt OH DB Reverse lunge 12 C2B/Pull ups

Strength: Strict Press Every 2 ½ mins x 5 5x8 @65-70% 5 Strict Wide Grip Pull Ups After Each Set Workout: 20 MIN EMOM 1st min: 10/8 Cals Echo Bike 2nd min: 15 Wall Balls 3rd min: 50 Double Unders/80 Single Skips 4th min: 5 Hang Power Cleans + 5 STOH

EMOM X 12 1st min: 12 Cals Runner 2nd min: 15 Reverse Crunches 3rd min: 15 Push Ups EMOM X 12 1st min: 12/10 Cals Ski 2nd min: 14 Db Snatch 3rd min: 12/10 Cals Row 4th min: 12 Pull Ups/Ring Rows

Strength: Every 2 ½ mins x 5 Back Squats 5x8 Reps @ 70% Workout: 20 MIN AMRAP 400m Run Together 30 Thrusters 30 Burpees Over Bar 30 TTB 60/50 Cals Alternate Machines Bike/Ski

30 min Amrap (partner) 30 Cals Bike 30 Db Snatch 30 Goblet Squats with Db 30 Cals Runner 30 Ring Rows 30 Sit Ups 30 Cals Ski 30 Burpees 30 Kb Swings

Strength: 3rds of 8 Barbell Front Squats 5 Glute Bridges 5 Banded Pull Ups Skill: Pull Up Progression EMOM 1st min: 6 Cals Ski 2nd min: 12-16 Forward Lunges 3rd min: 8-10 Cals Row 4th min: 14 Plate to Overhead 5th min: 8-10 Cals Bike 6th min: 10 Db Thrusters

Strength: Every 4 mins x 5 Deadlifts x 7 @65% DDB RDL x 7 Bench Press x 7 @65% Db Single Arm Row 7 Each Side Workout: 8 MIN AMRAP 30 Air Squats 15 Reverse Crunches 12 Cals Air Runner 15 Strict Knee Raises

PARTNER: 42 MIN AMRAP Row 1000/900m 60 Kb Swings 1000/900m Ski 60 Sandbag Squats 1000m Air Runner 30 Target Burpees 2000/1800m Bike Erg