Strength : Deadlift 5 x 3 @ 80% Every 2:30 Bench Press 5 x 3 @80% Every 2:30 Conditioning : 15 rds ( 40 on 20 off) 5 Rds Bike 5 Rds Row 5 Rds Ski

Partner 45 MIN AMRAP Row 1000/900m 24 Target Burpees 800m Relay Run Bike 2000/1800m 40 Pb Reverse Lunges 800m Relay Run Ski 1000/900m 40 Wall Balls 800m Relay Run

Strength: Every 2 ½ mins x 5 1 Power Clean 2 Hang Power Cleans 1 Hang Squat Clean 1 STOH Workout: For Time (15 min Time Cap) Run 400m + 30 C&J Row 400/300m + 30 Pull Ups Run 400m + 15 Db C&J Row 400/300m + 15 Pull Ups

Strength : Strict Press 5 x 3 @80% Superset with 5 Strict Pull ups. Every 3:00 Conditioning : EMOTM X 16 MINS 1st Echo Bike 12/8 Cals 2nd 3 Wallwalks or 20-30 Sec Hold 3rd 7 Thrusters 4th 12 TTB

Strength : Front Squat ( Week 7 ) 3,3,3,3,3 @60-70% Pause squats ( 3 Secs at the bottom) Every 2:30 Conditioning : 24 min AMRAP Bike 1k/900m 40 Wallballs Row 500m/450m 30 Box Jump Overs Ski 500m/450m 20 SA DB Devils Press

Strength: Every 2 ½ mins x 5 Bench Press x 5 @70% Chin Ups x 8 Every 2 ½ mins x 5 Deadlift x 5 @70% 12 Hammer Curls 2 x DB Workout: EMOM X 12 1st min: 40 Seconds Machine Max Cals 2nd min: 30 Seconds Db Snatch, Ring Row, Sit Ups Alternate Movements, stay on same machine

PARTNER: FOR TIME (40 MIN CAP) 400m Run Together 800/700m Row 80 Sandbag Forward Lunges 600m Run Together 1600/1400m Bike Erg 80 Kb Swings 800m Run Together 800/700m Ski 80 Target Burpees 1000m Run 80 Wall Balls + 50/40 Cals Echo Bike

Part one- Wednesday 10x3 floor pressing 10x3 ring rows 12x3 Russian twists PARTNER AMRAP 16 minutes 40 calories 30 DB snatches 20 wall sit with plate 10 burpees

Strength: EMOM X 12 Clean & Jerk x 2 @70% Workout: 3 RDS FOR TIME 50 Double Unders/ 80 Single Skips 20 Wall Balls 15 Pull Ups 400m Run 14 MIN TIME CAP

Strength : Push Press and Pull 5 x 3 Push Press Superset with 5 Barbell Pendley Rows Every 3:00 Conditioning : EMOTM X 20 mins. 1st Echo Bike 11/9 Cals 2nd 12 HSPU/HRPU 3rd Run 10 Cals 4th 3 Hang Power Cleans + 2 Hang Squat Cleans