Every 3 mins 4 rounds 10 bench press 10 ring rows 20 second hollow hold 30seconds on 30 off Run 30 Sit ups 30 Power bag squats 30 Ski 30 dB push press 30

EMOTM X 12 1ST ROW 12/10 CALS 2ND 10 Double Db Bench 3RD 16 SINGLE LEG V UPS AMRAP X 12 MINS 16/14 CALS ALT SKI/BIKE/RUN 15 KB SWINGS RUSSIAN 12 SA DB PUSH PRESS 8 DOWN UPS

STRENGTH: EMOM X 15 MINS 1 Squat Clean + Hang Squat Clean WORKOUT: 12 MIN AMRAP 16/14 Cals Alternating Machines 25 Wall Balls 50 Double Unders/100 Single Skips 15 Kb Swings

Strength : Strict Press 3,3,3,3,3 @80% Superset with 5-10 Strict pull ups Every 3:00 Conditioning : EMOTM X 20 MINS 1st Echo Bike 11/9 Cals 2nd 14 DB Snatch 3rd 8 Burpee box Jump overs 4th 12 Pull ups

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