EVERY 7 MINS FOR 28 ( TIME CAP 6) RUN 200M 16 WALLBALLS 16 SA DB PUSH PRESS ROW 250/220M 6 PULL UPS + 12 PUSH UPS + 18 LUNGES BIKE...

Strength : Paused Front Squats (Every 2:30) 6 x 3 @60%  *3 sec pause at bottom. Conditioning : 2:30 on 2:30 off x 4 8 Thrusters 18/15...

Strength : 5 Rds (Every 4:00) 4 Deadlift @70% 4 Bench Press @70-80% 6 Strict Chin ups 8 Double DB RDL Conditioning : 10min AMRAP 12/10...

Teens Class Back Squat 5x5 50% DB walking Lunge after set 1,3,5 Box Jumps How high can you Jump Wod Death by Burpees

Endurance : Partner up. 40 min AMRAP Run 400m 50/40 Cals Row 40 Wallballs Run 400m 50/40 Cals bike 40 Burpees Run 400m 50/40 Cals Ski

Strength : Clean complex ( 8 Rds) Every 90 Secs 1 Squat clean + 2 Hang Squat Clean Conditioning : 14 min AMRAP Run 200m alt 500m Bike Erg...

STRENGTH : 4 SETS ( EVERY 2:30) 4 PUSH PRESS + 8 BARBELL BENT OVER ROW Conditioning : EMOTM X 20 MINS 1ST WALLWALKS X 3 OR WALLWALK...

STRENGTH : FRONT SQUAT 6 X 4 @70%,70%,75%,75%,80%,80% Every 2:30 Conditioning : PARTNER UP. CHIPPER. 18 MINS. 80/70 CALS SKI 70...

PARTNER UP. AMARAP . 30 MINS 400M ROW + 40 WALLBALLS 400M RUN + 40 DB C & J 400M SKI + 40 PUSH UPS 800M BIKE + 20 DB DEVILS...

Strength: Partner Up  25 MINS WORK  16 Deadlifts  16 Strict Pull Ups  30 Cals Bike Erg (damper 10) 200m Farmers Carry  16 Bench Press  16...