Strength : Front Squat 2 x 8 3 x 6 Every 3:00 Conditioning : 4 rds 3 mins on 3mins off Row 15/12 Cals Alt Ski 15/12 Cals 10 Front Rack...

Strength : Pressing 5 x 4 Push Press Every 2 mins Conditioning : Partner AMRAP 18 mins Bike 800m 80 Double unders /120 SS 20 C2B Run 200m...

Strength : 22 Mins 100m farmers carry 1 Sled Push ( Heavy ) 3 Bench Press @80% 5 Strict Chin ups 5 Deadlifts 10 Seated 2 x DB Seated...

Endurance : Partner up 5 Rds for Time Ski 400m Bike 1k Row 500m 20 Burpees Run 200m together. Time Cap 40 mins

Strength : Power Clean + Jerk 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk Every 90 Secs x 10 Conditioning : EMOTM x 16 1st Echo...

Strength : Front Squat 5 x 8 ( Every 3:00 ) Conditioning : For Time Buy in : Row 1k/900m or Bike 2200m/2000m or Ski 950/850m 2 rds. 80...

Strength : Strict and Push Press 4 x 4 Strict Press Every 90 Secs 4 x 3 Push Press Every 90 Secs Conditioning : Partner up. 18 min...

Strength : Deadlift 6,6,4,4,3,3 ( building to a heavy 3) Every 2:30 Conditioning : EMOTM X 16 1st 10/8 Cal Ski 2nd 10 Double DB Bench...

Endurance : Partner 2 rounds for time. Bike 60/50 Cals Run 200m together 30 Synchro Airsquats Row 60/50 Cals 40 Target burpee 30 Syncho...

Strength: Every 2 ½ mins  1 Power Clean  2 Hang Power Cleans  2 Hang Squat Cleans Workout: 12 MIN AMRAP  Run 400m  20 Wall Balls  20 Db...