Strength : Back Squat ( Week 5 ) 10,8,8,6,4 @50%,60%,70%,75%80% Every 3:00 Conditioning : Partner up . 20 min AMRAP Bike 30/26 Cals 24 TTB 20 Hang Power Cleans Ski 24/20 Cals 24 HSPU/HRPU 20 Front Squats

TEAMS OF 3 ( 48 min amrap) 90/75 CALS BIKE 60 TTB 45 FRONT SQUATS 90/75 CALS SKI 60 C2B/PULL UPS 45 CLEAN AND JERKS 90/75 CALS ROW 60 BURPEE OVER BAR 45 THRUSTERS 90 CALS RUN 30 SYNCHRO HANG SNATCH ( 2 PERSON ) 45/30 CALS ECHO BIKE

. 30 MIN AMRAP 2K BIKE + 30 DB C & J + 20 DOWN UPS SKI 800M + 40 WALLBALLS + 20 V UPS ROW 1K + 40 PULL UPS + 30 CALS RUN

Strength: Every 3 mins x 5  Deadlifts x 6 @70% Strict Press x6 @70% Double Db Rows x 12 Workout: 9 Min Amrap 16 Push Ups  16 Db C&J 16/14 Cals Alternate Machines

PARTNER: FOR TIME (50 MIN CAP) Bike 8000m  60 Burpees  3500m Ski  100 Lunges  3500m Row  60 Kb Swings

EMOTM X 12 MINS 1ST RUN 12 CALS 2ND 15 SWINGS RUSSIAN 3RD 30 SECS CORE CLASS WOD

STRENGTH: EMOM X 15 1 Power Clean  2 Hang Power Cleans  2 Push Jerks WORKOUT: 12 MIN CAP 400m Row  40 Db Snatch  15 Burpee Box Jumps  800m Bike  40 Sandbag Squats  15 Burpee Box Jumps  400m Ski

November 11th (Taper week) Team of 8 E8MOM x 5 1. Max metres Assault Runner 2. 14/12 cal Ski 3. 14/12 cal Row 4. 14/12 cal Bike 5. 1 length light sled push (fast) 50/80kg 6. 15 KB Swings 7. 10 Target Burpees 8. Rest

Strength : Bench Press 5,4,3,3,3 Superset with 8 Pendley Barbell Rows Every 3:00 Conditioning : Every 2 mins for `18 mins 0-2 mins 30 Double unders/60 SS + 10 HSPU/HRPU + 30 DU'S/60 SS 2-4 mins Row 12/10 Cals + 10 C2B/PU/RR 4-6 mins 6 Burpees + 10 DB Thrusters + 6 Burpees

Strength : Back Squat ( Week 4) 5,5,5,5,5 @ 70% Superset with 10 DB Split Squats ( 5 each side ) Every 3:00 Conditioning : 20 min AMRAP Ski 40/32 Cals alt Bike 30 Wallballs 20 TTB 4 rds of macho man