Back Squats 5sets 10,8,6,6,4 Accessory work 3 lengths DB walking lung Wod A. 5mins AMRAP 6 Cals Ski 5 Hang power cleans 4 pull ups / 8...

PARTNER (50 MIN TIME CAP) 5000/4500m Bike  80 Wall Balls  2500/2200m Row 80 Target Burpees  2000/1800 Ski  80 Cals Air Runner/ Echo Bike

EMOTM X 12 1ST. 20 SWINGS RUSSIAN 2ND 10/8 CALS ECHO 3RD 30 SECS OF CORE MOVEMENT AMRAP X 12 RUN 200M 10/9/8/7/6/5/4/3/2/1 OF SINGLE ARM...

Strength : 10 Rds ( Every 90 Secs) 1 Power Clean + 1 Hang Clean Squat + 1 Jerk Conditioning : 14 mins Run 200m 10 Thrusters 10 TTB...

Strength : Bench Press and Pull 5rds 4 Bench superset with 8 DB Row each side. Every 2:30 Conditioning : E2OM x 18 mins 0-2 mins Bike erg...

Strength : Back Squat 8,6,4,4,3 @50%,60%,70%,80%,85%-90% Every 3:00 Conditioning : Partner up. 20 mins. 16 Burpee box jump overs 22/20...

8 RDS (YGIG) 30 MINS SKI 10/8 CALS + 12 PB LUNGES + 6 BURPEES OVER BAG 8 RDS (YGIG) BIKE 12/10 CALSN + 10 HANG DB SNATCH + 10 GOBLET...

Strength: Partner  25 Mins Work  20 Deadlifts  100m Farmers Carry  20 Gorilla Rows  20 Bench Press  4 Sled Pushes  20 Chin Ups  20 Floor...

Partner Workout: 2 RDS FOR TIME (45 MIN TIME CAP) Row 1000/900m  80 Wall Balls Run 600m Together  Ski 800/700m  60 PB Reverse Lunges Run...

EMOTM X 10 1ST 10/8 CAL SKI 2ND 14 PB SQUATS EMOTM X 15 1ST BIKE 12/10 CALS 2ND 12 KNEES TO ELBOWS 3RD 12 DOWN UPS