Part 1: Push press 10x2. 8×2 Around the world 12x4 Part 2: Partner 26 calories 16 slam balls 14 DB THRUSTERS 2 sled pushes

Strength: Every 90 sec x 10 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Workout: 15 MIN TIME CAP 50 Double Unders 40 Wall Balls 40 Db Snatch 30 Cals Any Machine 50 Double Unders 30 Wall Balls 30 DB C&J 20 Cals Any Machine 20 Wall balls 20 Target Burpees

Teams of 3. Bike 2k 8 Synchro Burpees 45 Power Bag Lunges Ski 1k 8 Synchro Burpees x 2 45 Power Bag Lunges Row 1k 8 Synchro Burpees 45 Powet Bag Lunges Finish with 90 Wallballs 90 Cals Echo Bike

Strength : Bench Press 5,5,4,4,3 ( build to a heavy 3) Superset with 5 Pendlay Rows Every 3:00 Conditioning : EMOTM X 20 MINS 1st Ski 11/9 Cals 2nd 5 Thrusters 3rd 12 TTB 4th 10 Box Jump Overs

Strength : Front Squat 5,5,5,4,3 @ 60%.70%,75%,80%,85% Every 2:30 Conditioning : 3:00 on 3:00 off x 4 Row 18/15 Cals 12 Double DB reverse lunge 12 C2B/Pull ups Row 12/10 Cals 8 Double DB reverse lunge 8 C2B/Pull ups Max DU's or SS in remainder of time. *Use bike every second round.

20 mins strength Partner up 4 sled push 12 bench press 75% 4 lengths farmers carry 16 pull ups/ring rows 12 deadlift 20 weighted step ups Acid bath partner 1000m ski 1000m row 2000m bike

Strength : Partner up. 30 min AMRAP 4 Sled Pushes 8 Bench Press @70% 20 Strict chin ups 8 Deadlift @70% 6 Wall walks 10 Strict Wide grip pull ups Core: 4 Rds 15 Sec arch 15 Sec Hollow 10 Leg Raises 20 Russian Twist Rest 1 min between rounds.

Front Squts 4 sets of 4 reps Back squats 3 set of 5 reps After each set 1 length of DB walking lunge Skill Pull ups Wod Partner wod for Time 600m Row 20 DB Snatch 20 DB box step ups 20 Down ups 20 Air squats 20 sit ups 20 cals bike

PARTNER (45 MIN TIME CAP) Row 2000/1800m 100 Sandbag Reverse Lunges 40 Target Burpees 4000/3600m 80 Wall Balls 30 Target Burpees 2000/1800m Ski 60 Kb Swings 20 Target Burpees 60 Cals Air Runner 60/50 Cals Echo Bike

Partner up 40 min time cap 3 rds for time 500m run 40 Double DB thrusters 500m row 40 KB swings 1000m bike 40 pb reverse lunges 40 Cals assault bike