Strength: Back Squat 4,4,4,3,3,2 @70%75,%,75,%,80,%,85,90,% Every 2:30 Conditioning: Partner AMRAP 20 mins 20 Double DB Thrusters 24 TTB...

RDS 8  (YGIG) 12 WALLBALLS + 8 BURPEES +12/10 CAL ROW 8 RDS (YGIG) 12 DB C+J + 12 DB LUNGE + 14/12 BIKE ERG 8 RDS (YGIG) CALS RUNNER +...

Strength: Every 3 mins x 5  Deadlift x 5  Chin Ups 5-10  RDL’S x 8  Workout: 10 MIN AMRAP Run 200m  16 Db Snatch  8 Chest to Bar  200m...

PARTNER FOR TIME (42 MIN CAP Row 1200m 80 Wall Balls  Row 600m 40 Wall Balls  Bike 2400m  60 Burpees  Bike 1200m  30 Burpees  Ski 1200m ...

Strength : Strict Press ( Every 2:30) 5,5,4,4,3 Superset with 30 Sec Hollow Hold Conditioning : EMOTM X 12 1 ROUND OF MACHO MAN *3 PC +...

Strength : Bench Press 5,4,4,4,3 Superset with 8 x supine grip pendlay barbell row. Every 3:00 Conditioning : 14 min AMRAP Bike erg 15/12...

Strength : Back Squat 6 x 3 @80% Every 2:30 Conditioning : Partner up 20 min AMRAP Row 24/20 Cals 16 Front Squats 24 HSPU or HRPU Ski...

Strength : (A) Deadlift 4,4,4,4,4 @70-80% Every 2:30 (B) Every 90 secs x 5 5-10 Strict chin ups Conditioning : For Time 80 Double unders...

Teens Class Dead lifts Build to a heavy 2rep Skill EMOM 6mins 1. 3 pull ups or 5 beat swings 2. ⁠20 seconds hollow holds Wod 12min AMRAP...

Endurance : Partner Up 4 Rounds For Time. ( Time cap 45 mins ) Run 400m together Ski 500/400m 40 Powerbag Squats Bike 1200/1000m 10...