Strength : Press ,Pull and midline 5 Sets 4 Strict Press + 8 Barbell Bent over rows + 20 Sec Hollow rock or Hold Every 3 mins...

Strength : Back Squat 4,4,3,3,2,2 sec Pause at Bottom ) Every 2:30 Conditioning : Partner up. AMRAP 20 mins. 24 Front Squats alt STOH...

Strength: 15 mins of work   5 Deadlift @75% 5 Strict HSPU/Seated Press  10 Chin Ups  1 Sled Push  1 Sled Pull  10 Weighted Box Step Ups...

Endurance : Partner up. Every 12 mins for 48 mins. ( Time Cap 10 mins ) Row 800m 30 Target Burpees Bike 1800m Relay Run 800m

Strength : 10 Rds ( Every 90 Secs ) 1 Hang Power Clean + 1 Front Squat + 1 Jerk ( split or push ) Conditioning : For Time 30 SA DB...

Strength : Bench Press and Pull 3,3,3,3,3,3 Build to a heavy 3. Every 3 mins. Max effort strict pull ups after set 1,3,5 Conditioning : 4...

Strength : Paused Back Squat 6 x 3 @ 3 sec at bottom. Every 2:30 Conditioning : For Time. (Partner up) 3 Rounds Ski 24/20 Cals 20 Front...

Strength: Every 5 mins x 4 7 Deadlifts @65-70% 7 Bench Press@65-70% 100m Farmers Carry  10 Single Arm Row  Workout: 10 min AMRAP Run...

Endurance : Partner up. For Time. Run 1k together. Row 1k/900m Bike 2k/1800m Run 1k together Ski 1k/900m Echo bike 80/60 cals Run 1k...

Strength: 1 Rep Max Power Clean (20 mins) Workout: 14 min AMRAP 400m Row/800m Bike/400m Run alternate  20 Burpees  Row/Bike/Run  20 Db...