WORKOUT: 2 RDS FOR TIME (42 MIN TIME CAP) Row 1000m 40 PB Forward Lunges 40 push ups Ski 1000m 40Cals EB/40Cals Air Runner Alternate Bike 2000m 50 KB Swings Russian 30 Burpees

Partner: 4rds for time (42 min cap) 500/400m Row 30 Target Burpees 400m Ski 30 Cals Air Runner 1000/900m Bike 40 Wall Balls

Wednesdays Express EMOTM X 16 1st Bike erg 12/10 Cals Damper 10/8 2nd Double DB Bench press X 8 3rd 10 KB gorilla rows 4th 30 secs of Core Rest 3 mins 10 min AMRAP Ski 10/8 Cals 10 Plate OH Reverse lunges 5 Burpees onto plate Row 10/8 Cals 10 GTOH with plate 5 Burpees onto plate

Strength: every 2 1/2 mins x 5 1 Power Clean 2 Hang Power Cleans 1 Hang Squat Clean 1 STOH WORKOUT: FOR TIME 21/15/9 Thrusters Pull Ups/Ring Rows Cals Alternate Machines

Strength: Strict press 5,4,3,3,2 ( building each set ) Super set with 5 Pendlay rows Every 3:00 Conditioning: EMOTM x 18 Mins 1st 10/8 Cals Echo Bike alt 10 Cals Runner 2nd TTB x 10 3rd STOH X 5

30 MIN AMRAP ( zone 2/3 ) Bike 1k alt 400m Row alt 400m Ski alt 500m run After each machine - 20 PB Reverse Lunges 16 Push ups 12 v ups 8 Steict Pull ups or Rows

Strength: Front Squat 8,8,6,6,4 @ 60%,65%,70%,75%,80% Every 2:30 Accessory: 3 lengths of Double DB walking Lunge Conditioning : Partner up 18 min AMRAP Bike 30/24 Cals 30 Wallballs 16 Synchro DB Snatch 30/24 Cals Row 20 Box Jump overs 16 Synchro DB C & J

Teams of 3. 48 min AMRAP 120/90 Cals Bike + 60 BOB + 45 FS 120 Cals Runner + 60 TTB + 45 STOH 90/75 Cals Echo Bike + 24 Sync DB Lunge 120/90 Cals Ski + 60 P ups + 45 Thrusters

3 Rounds 8x Barbell back squats 10 x Dumbell Walking lunge 10 x sit ups Wod Partner up 12mins AMRAP Part A 16 Cals Row 12 box step ups 12 Ring rows REST 3 mins 12mins AMRAP Part B 20 cals bike 20 Plate to over head 10 Burpees to plate

Strength : 30 min AMRAP ( Partner ) 4 Sled Pushes 20 Strict Chin ups 10 Deadlifts @70% 20 KB Gorilla Rows 16 Seated Double DB Press Core : 4 rds 10 Sec Hollow 20 Single Leg V ups 10 Knee Tucks 10 Sec Hollow Rest 1 min between rounds.