Strength : PARTNER UP. 30 MIN STRENGTH AMRAP 4 SLED PUSH 10 DEADLIFTS @ 50-60% 20 DB RDL 10 STRICT WIDE GRIP PULL UPS 20 KB GORILLA ROWS 10-20 STRICT HSPU OR 20 SEC HOLD 40 SEC HOLLOW HOLD

Back squats Sets of 8,6,6,5,5 3rd Easy pace 1x length Walking Lunge 10x box step ups with DB 20 seconds Holow hold WOD Every 2 minutes YGIG 200m run 5 pull ups / 10 Ring Rows 5 push ups 10 AirSquats

PARTNER: 3 RDS FOR TIME (45 MIN TIME CAP) Row 800/700m  20 Target Burpees  Bike 2000/1800m  Run 400m Together  20 Target Burpees  Ski 800/700m

Emom x 30 1st min: 10/8 Cals Bike erg 2nd min: 12 TTB 3rd min: 12 Barbell Rows 4th min: 2 Wall Walks 5th min: 12 Butterfly Pull Ups 6th min: 30 sec plank

25 MIN AMRAP 20/16 CALS BIKE 15 KB SINGS RUSSIAN 10 BURPEES 20/16 CALS ROW 15 DB BOX STEP UPS 10 BARBELL STOH 20/16 CALS SKI 15 CALS RUNNER 10 V-UPS

Wednesday 10/12/2025 week 4/5 Upper-Body focus- Floor presses 10, 10, 8 + 8 Around the worlds 12x4  Lateral raises 12x4 Partner workout- 16 min- 1 person working, 1 person resting 30 calories 16 box step ups 8 ring rows 4 sled pushes (1 then rest then partner goes)

STRENGTH: EVERY 2 ½ MINS X 5 Power Clean 5,5,4,3,3 60% 65% 70% 75% 80% WORKOUT: FOR TIME (12 MIN TIME CAP) 20/18 Cals Alternate Machines  30 Wall Balls + 12 Hang Power Cleans  30 Sandbag Forward Lunges + 10 Hang Power Cleans 20/18 Cals  30 Wall Balls + 8 Hang Power Cleans  20/18 Cals  30 Sandbag Forward Lunges + 6 Hang Power Cleans

Strength : Bench 5,5,4,4,3 Superset with 5 Strict chins Every 3:00 Conditioning : EMOTM X 20 MINS 1st 3 Wallwalks 2nf 12/10 Cals Ski 3rd 10 Box Jumps 4th 5 Burpee Pull ups 5th 10/8 Cals EB

Strength : Back Squat ( Week 8) 5,4,4,3,2,2 @70%,75%,80%,85%,85%,90% Every 2:30 Conditioning : Partner up.20 min AMRAP 30/24 Cals Bike 20 Front Squats 30 TTB 30 Cals Runner 20 Hang Power Cleans 60 Double unders or 100 SS

Strength : Deadlift 3,3,3,2,2 @ 70-90% Every 2:30 Bench Press 3,3,3,2,2 @ 70-90% Every 2:30 Conditioning : 10 min AMRAP 12/10 Cals alt Machine 30 Double unders / 50 Single Skips 20 Airsquats 10 Knees to Elbows