Partner Wod (40 min cap) 3000/2500m Row (5x300m/5x250m) 100 Wall Balls 6000/5600m Bike (6x500m/7x400m) 2500/2000m Ski (5x250/5x200m) 80...

Strength : Clean and Split Jerk 1 Squat Clean + Split Jerk @ moderate weight EMOTM x 12 Conditioning : 16 min AMRAP Run 200m 15 HSPU 12...

Strength : Pressing 3 x 5 Strict Press 3 x 4 Push Press 3 x 3 Push Jerk Every 2 mins Conditioning : 4 x 2:30 on 2:30 off 15/12 Cal Bike...

Strength : Back Squat 5,4,4,3,2,2 Building to a heavy double. or 6 x 5 @ moderate weight Every 2:30 Conditioning : Partner up 18 mins Run...

Strength : 20 min AMRAP 1 Sled Pull and Push 2 Deadlifts 80-85% 5-10 Strict HSPU or Negatives or 20-30 sec HS Hold 5 Strict Chin ups 5...

Partner Wod (45 min cap) 80 Cals 800m Relay Run 60 Cals 800m Relay Run 40 Cals 800m Relay Run 40 Cals 800m Relay Run 60 Cals 800m Relay...

Strength : Jerk Every 90 Secs x 10 2 Split Jerks Conditioning : 15 mins AMRAP Run 200m 14 TTB 12 HSPU 10 Box Jump overs *Goal is 5rds +

Strength : Back Squat. 5,5,5,4,3 Every 2:30 Conditioning : 3:00 on 3:00 off x 4 Row 15/12 Cals 10 Thrusters Row 12/9 Cals 10 C2B/Pull up...

Strength : Every 4 mins for 20 mins (5 rds) Deadlift x 3 @80% Bench Press x 3 @80% 14 KB Gorilla Rows 5 Strict HSPU or 3 x 5 sec...

Endurance : Partner up AMRAP 40 mins Run 400m together 1k Row Run 400m together 80 PB Reverse Lunges Run 400m together 2k Bike erg Run...