Strength: Front Squat 8,8,6,6,4 @ 60%,65%,70%,75%,80% Every 2:30 Accessory: 3 lengths of Double DB walking Lunge Conditioning : Partner up 18 min AMRAP Bike 30/24 Cals 30 Wallballs 16 Synchro DB Snatch 30/24 Cals Row 20 Box Jump overs 16 Synchro DB C & J

Teams of 3.    48 min AMRAP 120/90 Cals Bike + 60 BOB + 45 FS  120 Cals Runner + 60 TTB + 45 STOH 90/75 Cals Echo Bike + 24 Sync DB Lunge 120/90 Cals Ski + 60 P ups + 45 Thrusters

3 Rounds 8x Barbell back squats 10 x Dumbell Walking lunge 10 x sit ups Wod Partner up 12mins AMRAP Part A 16 Cals Row 12 box step ups 12 Ring rows REST 3 mins 12mins AMRAP Part B 20 cals bike 20 Plate to over head 10 Burpees to plate

Strength : 30 min AMRAP ( Partner ) 4 Sled Pushes 20 Strict Chin ups 10 Deadlifts @70% 20 KB Gorilla Rows 16 Seated Double DB Press Core : 4 rds 10 Sec Hollow 20 Single Leg V ups 10 Knee Tucks 10 Sec Hollow Rest 1 min between rounds.

Strength Every 2mins 5 Push Press 5 banded pull ups 20 sec Handstand hold Skill HSPU WOD Y2IG Every 2.30 mins 10 cals bike 5 hang power cleans 5 Burpees over the bar 10 air squats

PARTNER WOD: 45 MIN TIME CAP 100 Wall Balls  100 Target Burpees  100/90 Cal Row  100 PB Reverse Lunges  100/90 Cals Bike Erg 100 Cals Air Runner  100/90 Cals Ski  50 Wall Balls  50 Target Burpees  50/40 Cal Row 50 PB Reverse Lunges  50/40 Cals Bike Erg  50 Cals Air Runner  50/40 Cals Ski

18 MIN AMRAP BIKE 500M 15 KB SWINGS RUSSIAN SKI 250M 20 SINGLE ARM DB PUSH PRESS RUN 250M Or ROW 250M 20 AIRSQUATS REST 2 MINS 7 MIN LADDER 6 CALS MACHINE 6 V-UPS OR SIT UPS ADD 3 REPS EACH RD COMPLETE

STRENGTH:  EMOM X 6  1 High Hang Clean Pull 2 Hang Clean Pulls  2 Hang Power Cleans  EMOM X 6 1 Clean Pull  1 Power Clean WORKOUT: 7 MIN AMRAP 3 Clean & Jerks  3 TTB  ADD 3 REPS TO BOTH MOVMENTS EACH ROUND

Strength : Bench Press 5 x 4 @60%,65%,70%,75%,80% Superset with wide-grip strict pull ups 5-10 Every 3:00 Conditioning : EMOTM X 20 MINS 1st 12 Cals runner alt 12/10 Cal Ski 2nd 15 Wallballs 3rd 12 DB Clean and Jerk 4th 10 Box Jumps

Strength : Front Squat 5 x 4 @75 % Superset with 10 DB split squats . Every 3:00 Conditioning : Every 2:30 x4 B ike14/11 CALS 10 C2B Bike 11/9 CALS 5 Thrusters Max Double unders or SS * weight on Thruster should be challenging