Strength Every 3mins for 4 rounds Gorilla rows by 12 Tricep dips by 8 Goblet squats by 10 2min on 2min off by 6 rounds Bike 400m alternate 200m run 8 push ups As many Burpees as possible in remaining time

EMOTM X 12 1ST RUN 12/10 CALS 2N5 5 BARBELL PUSH PRESS 3RD 30 SEC CORE AMRAP X 12 MINS 30 DOUBLE UNDERS OR 60 SS 10 BOX JUMP OVERS OR STEP UPS 15 KB SWINGS RUSSIAN 5 BURPEE TO TARGET 10/8 CALS SKI

STRENGTH: EMOM X 10 1 Clean & Jerk @80% WORKOUT: 12 MIN AMRAP 30 Double Unders/60 SS 10 Box Jump Over 15 Kb Swings 10 Target Burpees

Strength : Bench Press 5 Bench Press + 8 Barbell Pendlay rows. Evert 3:00 EMOTM X 20 MINS 1st Row 12/10 Cals 2nd 15 Wallballs 3rd 8 Hang Double DB C + J 4th 10 C2B/PULL UP

Strength : Back Squat ( Week 6 ) 6,6,4,4,3 @ 60%,70%,75%.80%,90% Every 3:00 Conditioning : 3:00 on 3:00 off x 4 Bike 18/15 Cals 10 STOH Bike 12/10 Cals 10 Front Squats Max TTB

6 RDS FOR TIME (40 MIN CAP) 50/40Cals 40 Wall Balls 30 TTB 20 Burpee Box Jumps 20 Double Db Clean & Jerks

6 RDS FO TIME . PARTNER UP 50/40 CALS ALT MACHINES 40 WALLBALLS 30 TTB ALT PULL UPS 20 BURPEE BOX JUMPS 20 HANG 2 X DB C +J ALT DB THRUSTERS TIME CAP 45 MINS

Strength : Deadlift 5,5,4,3,2 @60%,65%,70%,75%,80% Every 2:30 Bench Press 5,5,4,3,2 @60%,65%,70%,75%,80% Evert 2:30 Conditioning : For Time 20/16 Cals alt Machines 12/10/8/6/4 Devils Press Time Cap 12 mins.

Back Squats Set of 8,6,6,5 Skill Pull ups Wod Partner wod For Time 40 Cals Bike 20 Hang power Cleans 10 Burpee over the bat 30cals row 16 DB Thruster 8 Burpee over the bar 20cals Ski 10DB STOH 6 Burpee over bar

WORKOUT: 40 MIN TIME CAP 100/80 Cals Bike 100/80 Cals Ski 100 Sandbag Forward Lunges 100/80 Cals Row 100 Cals Air Runner 60/50 Cals Bike 60/50 Cals Ski 60 Burpees 60/50 Cals Row 60 Cals Air Runner