25 MINS AMRAP BIKE 500M + 20 GTOH + 10 PUSH UPS ROW 250M + 20 WALLBALLS SKI 200M + 20 DB C+J RUN 250M

Strength : Back Squat 8,8,6,6,6, @60%,60%,65%,70%70% Every 3 mins Conditioning : 3:00 on 3:00 off x 4 24/20 Cals Row alt Bike 12 TTB 10...

PART 1: Strength & Conditioning- Lower body Barbell/ DB goblet squats 10, 10, 8 & 8 Walking lunges-one length of gym after each set ^ ...

Strength : Deadlift 5 x 6 @ 60-70% Every 2:30 5 x 3 Bench @80% Superset with 12 KB Gorilla rows Every 2:30 Conditioning : 4 rds of...

Back Squats 5x5 After set 1,3,5 DB Walking lunge Wod: YGIG. 3rds Each Every 2.30 mins 5 Barbell Thrusters 5 Burpees over the bar 10 DB...

Partner Wod: FOR TIME (50 MIN CAP) Buy in 1 Mile Run Together   3rds of  60/50 Cals Row  60/50 Cals Bike  60/50 Cals Ski   INTO 100...

* Seated press 10, 10, 8 & 8 *Superset with * Pull ups/ ring rows 8, 8, 6 & 6 Workout - 16 minutes - 30 calories - 26 plate to overhead...

Strength : EMOTM X 12 MINS 1ST 10 DOUBLE DB RDL 2ND 20 SEC L SIT 3RD 10-15 HSPU Conditioning : AMRAP 15 MINS RUN 200M 5 HANGPOWER...

Strength: Every 2 ½ mins  Strict Press 5x8   Strict Pull Up (wide grip) X 5 after each set    EMOM X 16 MINS  1st min: 12 CTB/PU/RR...

Strength: Every 2 ½ mins Back Squats 5x8 @60% Workout: 18 MIN AMRAP Run 200m Together  30 TTB  60 Wall Balls  30 Db Snatch  30 Cals...