Part one- Monday 10x3 heel elevated goblet squats 10x3 e/s reverse lunge 12x3 superwomans EMOM x12 minutes 9 calories 12 DB thrusters 14 sit ups/ leg raises/ toe taps 30 sec hold on rings or bars

Strength : Front Squat (Week 2) 3 x 4 @ 65-70% 3 x 4 @70-75% Every 2:30 Conditioning : Partner up. AMRAP 20 MINS Row 24/20 Cals Alt Bike Erg 24 Single DB OH Reverse Lunge 20 TTB 10 Burpee Pull ups

Strength: 30 MINS WORK (PARTNER) 20 Deadlifts 20 Chin Ups 4 Sled Push 20 Deadlifts 20 Gorilla Rows 20 Floor Press DDB 20 Cals Bike Erg Damper 10 20 Weighted Step Ups Core: 6 MIN AMRAP 15 Reverse Crunches 15 Leg Raises 15 Sec Hollow Hold 15 Sit Ups 15 Sec Flutter Kicks

Part A 15mins Lower body session 10 x Leg Press 10 x DB Lunge each leg 8 x Leg extention Part B 15mins Upper body session Every 3 min’s 6 x bench Press 5 x Banded Pull ups 10 x DB Rows Wod 8 min AMRAP 8 Cals Bike 5 HSPU / 8 HRPU 10 Air Squats

Partner: 40 MIN AMRAP Row 1000/900m 30 Burpee Box Jumps Overs 40 Power Bag Squats Ski 1000/900m 30/24 Cals Echo Bike 40 Kb Swings Russian Run 1000m Bike 2000/1800m

Strength: Every 2 ½ mins x 5 Strict Press x 5 @60% Strict Pull Ups x 5 Workout: 14 MIN AMRAP 5 Power Cleans 15 Wall Balls 10 CTB/PU/RR 20/18 Cals Row/ Bike Erg Alternate Machines

Strength : Front Squat ( Week 1 ) 5 x 5 @60% Every 2:30 Conditioning : Partner up. 20 mins. 24/20 Cals Ski 24 Double DB forward lunges 20 HSPU 24 Cals Runner 6 Synchro DB Devils press 20 TTB

Strength : Deadlift 5 x 4 @70% Every 2:00 Bench Press 5 x 3 @80% Every 2:00 Conditioning : 12 Rds 40 Secs on 40 Secs off 6 Rds Machine A 6 Rds Machine B

15Mins AMRAP 5 x Push Press 5 x Banded Pull ups 2 x Sled Push 5 x HSPU or HRPU 5 x Slam Balls Game Floor is Lava WOD Partner up 12 Min AMRAP 200m run together 20 Box Step up 20 pull ups / Ring rows 20 Wall Balls 20 Sit Ups

Partner: For Time (42 MIN TIME CAP) 2 RDS OF 60/50 Cals Row 40 Target Burpees Run 400m Together 50/40 Cals Ski 40 KB swings Russian Run 400m Together 60/50 Cals Bike Erg 40 PB Squats Run 400m Together