Partner: 45 MIN TIME CAP Bike 3000/2700m Row 1500/1300m Ski 1500/1300m 80 Power Bag Squats 80 Burpees To Plate Run 2000m Relay Bike 1000/900m Row 400/350m Ski 400/350m 40 Power Bag Squats 40 Burpees To Plate 400m Run Together

Strength: Every 2 ½ mins x 5 Power Cleans (singles) 5/4/3/3/2 @ 50% / 60% / 70% / 75% / 80% Workout: FOR TIME (15 MIN CAP) 400m Run 10 Power Cleans + 10 TTB 8 Power Cleans + 10 TTB 400m Run 6 Power Cleans + 10 TTB 4 Power Cleans + 10 TTB 2 Power Cleans + 10 TTB 400m Run

Strength : Press and Pull 4,3,3,3,2 Strict Press ( building each set ) Set 1,3,5 Max Strict Pull ups Every 3:00 Conditioning: EMOTM X 15 1st Echo Bike 10/8 Cals 2nd 12 Db Snatch 3rd 5 Push Jerk

Strength : Front Squat ( Week 11 of 12 ) 2 x 4 @ 80%-85% 1 x 3 @ 90% 2 x 1 @ 95% Every 2:30 Conditioning : Partner up. For Time 50 Double DB Reverse lunges 40 Burpee Box Jump overs/step overs Bike 60/50 Cals Run 800m together Ski 60/50 Cals 40 Burpee Box Jump Overs 50 Double DB Reverse Lunges Time Cap 22 mins

STRENGTH : 20 MINS AMRAP 5 DEADLIFT @60% 5 STRICT PULL UPS 5 BENCH PRESS @70% 5-8 DOUBLE DB SEATED PRESS 20 SEC HOLLOW HOLD CONDITIONING : 11 MIN AMRAP 2 WALL WALKS 12 DB CLEAN AND JERKS 16 AIRSQUATS 24 DOUBLE UNDERS OR 40 SS

PARTNER FOR TIME: (43 MIN TIME CAP) 1000/950m Ski 500m Run 500/450m Ski 500m Run Bike 2000/1900m 500m Run Bike 1000/900m 500m Run 1000/900m Row 500m Run 500/450m Row 500m Run 100 Sandbag Lunges 500m Run 50 Sandbag Lunges 500m Run

Strength: Every 90 seconds x 10 1 Power Clean + 1 Hang Power Clean + 2 Hang Squat Cleans Workout: For Time (15 MIN TIME CAP) 500/450m Row 50 Wall Balls 30 Pull Ups 400m Run 500/450m Ski 25 Wall Balls 15 Pull Ups 400m Run

Strength : Front Squat ( Week 10) 5 x 3 Pause Squats. ( 3 sec Pause at Bottom) Every 2:30 Conditioning : Partner up. For Time . Time Cap 22 mins 20 Thrusters 42.5/30kg 20 Burpee over bar 20/18 Cals Row alt Bike 24 TTB 24 Burpee over Bar 24/20 Cals Row alt Bike 30 Thrusters 30 TTB 30/24 Cals Row alt Bike 40 Thrusters 40 Burpee over bar 40/32 Cals Row alt Bike

Strength: Deadlift Every 2 ½ mins 5 @ 65-70 % 10 DDB RDLS Bench Press Every 2 ½ mins 5 @65-70 % 5 Wide grip Strict Pull Ups Workout: 16 MIN EMOM 40 on 20 off 4rds Bike 4rds Ski 4rds Row 4rds Runner

Partner: 4 RDS FOR TIME (45 MIN TIME CAP) Run 600m Together 40 Sandbag Reverse Lunges 500/450m Row 40 Target Burpees 500/450m Ski 40 Kb Swings