Upper-Body focus- • floor press 8x2, 6x2 • Around the worlds 12x2, 10x2 • core: 12x3- each movement- Russian twists, ½ kneeling GTOH & butterfly kicks Partner workout- 16 min- 1 person working, 1 person resting • 40 calories • 1 min hold (30 sec each) • 18 KB swings • ⁠4 lengths walking lunges

Strength: Every 2 ½ mins x 5 2 Power Cleans 2 Hang Power Cleans 2 Hang Squat Cleans Build weight each set Workout: 12 MIN AMRAP 400m Runner /Ski 400 /Bike 800 Alternate 16 Hang Db C & J 30 Double Unders 16 Push Ups

Strength : Push Press 4,4,3,2,2 Superset with 5-10 Wide grip Strict Pull ups Every 3:00 Conditioning : E2OM for 18 mis 0-2 mins Row 14/11 Cals + 10 TTB/KNEE 2-4 mins Run 10 Cals + 5 Clean and Jerk 4-6 mins 32 Wallballs

x 3 rounds Every 3 mins (A) Back squat x 6-8 Pull ups x 5 (B) Seated strict press x 6-8 Ddb rdl x 8 Every 2 mins x 24 mins Ski 10 Cals + 10 box jumps Run 12 Cals + 12 pushups Skip 30 secs + 15 wall balls Bike 14 Cals + 14 kb swings

Lower-body focus- • Front foot elevated split squat- use plate and ½ DBs 16x2 & 14x2 • RDL 16x2 & 14x2 15 EMOM (every minute on the minute, 40 on, 20 off) • 9 calories • 12 jump squats • ⁠15 GTOH L

Strength : Back Squat ( Week 5) 5 x 5 @ 75% Every 2:30 Accessory : 3 Lengths Double DB Lunge Conditioning : Partner up. 20 MIN AMRAP 24 Dumbbell snatch 20 HSPU/HRPU 12 Sync SA DB Thrusters 20/16 Cal Ski 12 Burpee Box Jumps with step down 24/20 Bike Erg

Strength: Deadlift 5 @60% Superset with 5-10 Chin ups Every 3:00 Part (B) Bench Press 3 @ 80% Superset with 5 Barbell bent over rows. Every 3:00 Core : 4 rds 15 Sec Hollow 10 Reverse crush 10 V ups 15 Sec Hollow. Rest 1 min aftet each round.

Back Squats 5x5 3rds of 10 RDLs Empty Barbell 2Lenghts SBWalking lunge 10 Alt arm & leg raises Wod Partner up 400m Run + 300m Ski 400m Run + 300m row 400m Run + 2 Lenghts BBJ 400m Run + 2 sled Push 400m Run + 50 Wall balls

40 MIN AMRAP (PARTNER) Row 1000/900m / Bike 2000/1800m Alternate 40 Pb Forward Lunges 30 Target Burpees 24/20 Cals Echo Bike / Ski 24/20 Cals Alternate Run 600m Together

30 MIN AMRAP ROW 500/450M ALT SKI 500M/450M 30 AIRSQAUATS 20 PUSH UPS 10 PULL UPS BIKE 1K/900M ALT RUN 500M 30 LUNGES 20 V UPS 10 SEATED DB PRESS