Strength : Deadlift 5,5,4,4,3 @60%,70%,75%,80%,90% Every 2:30 Bench Press 3,3,3,2,2 @60%,70%,75%,80%,90% Every 2:30 Conditioning : EMOTM X 12 OF 40/20 SECS ON/OFF 1ST MIN : MAX CALS ON BIKE 2ND MIN : MAX DB CLEAN AND JERKS 3RD MIN : MAX CALS ON ROW

Teens class 4rds Every 3 mins 5 Barbell push press 10 DB rows 5 Banded pull ups 20 sec hollow hold Skill HSPU Wod Partner WOD 50cals Bike or Row or run 40 Wall Balls 30 Box step ups 20 Burpees 10 HSPU or HRPU 10 Burpees 15 Box step ups 20 Wall balls 25 Cals bike or row or ski

PARTNER: FOR TIME (42 MIN TIME CAP) 2rds of  Row 1000/900m + 50 Wall Balls + 20 Burpees  2rds of  Ski 1000/900m + 50/40 Cals EB/50 Cals Air Runner + 20 Burpees 2rds of  Bike 2000/1800m + 50 Box Step Ups + 20 Burpees

EMOTM X 30 MINS 1ST MIN : 10 HSPU OR 20-30 SEC HOLD. 2ND MIN : 10/8 CALS SKI 3RD MIN : 12 TTB 4TH MIN : 10/8 CALS BIKE 5TH MIN : 12 HAMMERS CURL 6TH MIN : 15 PUSH UPS

EMOTM X 16 1ST ROW 12/10 CALS 2ND 14 PB REVERSE LUNGE 3RD BIKE 12/10 CALS 4TH 14 DB SNATCH AMRAP X 10 MINS RUN ALT ECHO BIKE 10/8 CALS 8 GTOH PLATE 8 PUSH UPS 8 V UPS * ADD 2 REPS EACH RD COMPLETE

UPPER BODY FOCUS STANDING ALTERNATING SHOULDER PRESS - 8 E/S X4 HAND RELEASE PUSH UPS - 10 X 4 PARTNER (YOU GO I GO ) 18 MINS AMRAP 34 CALS 20 GTOH 16 BURPEES 4 SLED PUSHES

STRENGTH: EMOM X 12 1 Power Clean  2 Hang Power Cleans  1 STOH  WORKOUT: 12 MIN CAP 21/15/9  Cals Bike/Row Ski  STOH 50/35Kg  30 Pull Ups  21/15/9 Cals Bike/Row/Ski  Sandbag Reverse Lunges

Strength : Push Press 4,3,3,3,2 super set with 5-10 Strict pull ups Every 3:00 Conditioning : EMOTM X 16 MINS 1st 11/9 Cals Echo Bike 2nd 10-15 TTB 3rd 5 Hang Squat Cleans 4th 10-15 HSPU

FOR TIME . 28 MIN TIME CAP 20-16-12-8-4 CALS ( M) BIKE/RUN/SKI/ROW 16-13-10-7-4 CALS (F) BIKE/RUN/SKI/ROW 20 PB LUNGES REVERSE 16 V UPS 12 DB CLEAN AND JERK 8 PULL UPS

Strength : Back Squat ( Week 9 ) 5,5,5,5,5 @70% Every 2:30 Accessory : 3 sets 1 length of DB Lunge. Conditioning : Partner up . 20 mins AMRAP 10 Burpee Box Jumps 16 Single Arm DB Thrusters Synchro 24/20 Cals Bike 30 Wallballs 16 DB Snatch Synchro 20/18 Cals Ski