Partner up 40 min time cap 3 rds for time 500m run 40 Double DB thrusters 500m row 40 KB swings 1000m bike 40 pb reverse lunges 40 Cals assault bike

STRENGTH: 8 mins to build to 1  Heavy Power Clean  Rest 3 mins  8 mins to build to 1  Heavy Squat Clean 12 MIN AMRAP 14 Db Snatch 12 Cals Alternate Machines  10 Box Jump Over  8 Burpees Over Db

Strength : Pressing Strict Press 4 x 4 ( Every 90 secs ) Push Press 4 x 3 ( Every 90 secs ) Conditioning : EMOTM X 20 MINS 1st Run 12 Cals 2nd 10 C2B\PU 3rd 5 Clean and Jerk 4th Ski 10/8 Cals

Strength : Front Squat 5 x 3 @ 70% with 3 Sec Pause at bottom. Every 2:30 Conditioning : Partner Up . For Time. 50/40/30/20 Cals Row 24 Wallballs + 20 TTB after each set of cals. 50/40/30/20 Cals Bike 12 DB Devils Press after each set of cals. Time Cap 25 mins

Strength: Every 2 ½ mins x 5 Deadlift x 5 + 10 DDB RDL Every 2 ½ mins x 5  Strict Press x 5 + 10 Gorilla Rows  Every 2 ½ mins x 5 Bench Press x 5 + 5 Strict PU Core: 3 RDS  10 Sec Hollow Hold 12 Reverse Cruches 12 Sit Ups  10 Sec Hollow Hold  10 Sec Flutter Kicks Rest 1 min each rd

3 rounds 5 push press 5 Ring Rows 10 Dumbell Rows 20sec HSH or 2-3 HSPU Skill Pull ups Wod Part A 6mins AMRAP 8 Cals Bike 8 Plate to over head 8 Wall balls Rest 2 mins Part B 6mins AMRAP 8 Cals Row 8 down ups 8 air squats

Endurance : Partner up. 3 RDS for Time Row 60/50 Cals 24 Burpee Box Jumps ( Step Down } Run 400m Together 50/40 Cal Ski 40 PB Reverse Lunge Bike 60/50 Cals Time Cap 45 mins

28 MINS 1k Bike + 400m Row + 300 m Ski 3 rds of 15 Wallballs + 12 DB C & J + 10 Pull ups * Reduce by 1 Rd each time.

Strength:  EMOM x 5 2 High Hang Clean Pulls 2 High Hang Squat Cleans  EMOM x 5  2 Hang Clean High Pulls  2 Hang Squat Cleans  EMOM x 5  2 Clean High Pulls  1 Squat Clean REST 2 MINS AFTER EACH Workout: 12 Min AMRAP 20/18 Cals  30 Wall Balls  20 Pull Ups 10 Power Cleans

Strength : Front Squat 10,8,8,6,4 @ 60%,70%,75%,80%,85% Every 3:00 Conditioning : Partner up. 22 min AMRAP 20 Double DB Reverse lunge Alt DB Forward Lunges 24 HSPU 24/20 Cals Row 24 TTB 20 Double DB Thrusters Alt STOH 24/20 Cals Bike