Strength : Bench and Pull 6,6,4,4,3 ( Building each set) Superset with 8 Pendlay rows. Every 3:00 Conditioning : EMIOTM X 20 MINS 1ST ...

Strength : Back Squat 4,4,3,3,3 ( Pause 3 secs at bottom) Evert 2:30 Conditioning : Partner up . Time cap 20 mins. 70/60 Cals Ski 60...

Strength : Deadlift 8,6,5,4,4,3 Starting @50% and building every set. Every 2:30 Conditioning : For Time. Ski 40/32 Cals 30 TTB 20 DB...

2 Rounds for time. (Partner up) 60/50 Cals Bike 50 Target burpees Relay run 400m 60/50 Cals Row 50 PB Reverse lunges Relay run 400m Ski...

EMOTM X 12 1ST 10 DOUBLE DB BENCH 2ND 30 SECS CORE 3RD 15 SWINGS RUSSIAN AMRAP 12 MINS RUN 200M OR 400M BIKE ERG 18 AIRSQUATS + 12...

Strength : 10 rds of 1 Squat Clean + 2 Jerks ( any Variation) Every 90 Secs Conditioning : 5 RFT Run 200m 18 Air squats 12 HSPU 6 ...

Strength: Pressing 6 Push Press 6 Strict pull ups Every 2:30 EMOTM X 16 mins 1st 50 Double unders or 100 ss 2nd 12/10 ECHO BIKE 3rd 15...

Strength : Back Squat 5 x 7 @70% Every 2:30 Conditioning: Partner 20 Min AMRAP Run 200m together 50 Thrusters 42.5/30kg 40 TTB 30 Burpee...

Strength : Back Squat 5 x 7 @ 70 % Every 2 :30 Conditioning : Partner 20 min AMRAP Run 200m together 50 Thrusters 42.5/30kg 40 TTB 30...

Strength: Every 3 mins x 5 Deadlift x 6 Strict Press x 6  Gorilla Rows x 12  Workout: 10 Min AMRAP 30 Double Unders  15 Db C&J  15 Leg...