STRENGTH: EVERY 90 SECONDS X 10 1 POWER CLEAN 1 HANG POWER CLEAN 2 STOH WORKOUT: EMOM X 16 MINS 5 TTB 10 PUSH UPS/ 5 BURPEES ALTERNATE 15 AIR SQUATS

Teams of 4 TIME CAP 44 MINS 6000m Air Runner 2400m Row 2400m Ski 100 Caks Echo Bike 1000m Run Together 60 Synchro Burpees if raining

Strength : Bench Press 5,4,4,3,3 Superset with 8 Single arm Rows each side Every 2:30 Conditioning : EMOTM X 20 MINS 1st 11/9 Cals Echo Bike 2nd 40 Double unders or 60 SS 3rd 5 Hang Squat Cleans 4th 12 Pull ups/RR

30 MIN LADDER BIKE 10 CALS + 10 WALLBALLS ROW 10 CALS + 10 BURPEES SKI 10 CALS + 10 DB CLEAN AND JERKS RUN 10 CALS + 10 LUNGES *ADD 2 REPS EACH RD COMPLETE

Mamas & Ladies Lower-Body focus- super-set (x2 movements then rest)  Goblet squat- 12, 12, 10 & 10 (x1 DB if possible) (3-sec pause at the bottom)  1 length of walking lunges (x1 or x2 DB if possible) 15 EMOM (every minute on the minute, 40 on, 20 off  10 calories  12 wall balls  14 KB swing

Strength : Back Squat ( Week 1 ) 5 x 5 @ 70-80% of 1RM front squat Every 2:30 Conditioning : Partner For Time. (25 min Cap) Buy in : Bike 2k/1800m + 60 Wallballs 3 rds of 20 TTB 20 Burpee box jumps 20 Double DB Thrusters Cash out : Ski 1k/900m + 60 Wallballs

90/75 CALS SKI + 60 PULL UPS 30 C & J + 45 BURPEE OVER BAR 90/75 CALS BIKE + 60 TTB 30 THRUSTERS + 45 BURPEE OVER BAR 60 CALS RUNNER + 60 ECHO BIK3

Strength : Deadlift 6,6,4,4,3 Every 2:30 Bench Press 4,4,4,4,4 10 KB Gorilla Rows after each set. Every 2:30 Conditioning : 10 min AMRAP 14/11 CALS ALT MACHINE 12 DB SNATCH 9 HSPU OR HRPU 6 STRICT CHIN UPS

class Teens Front squats 3 sets of 8 , 6 , 4 reps Back squats 5 sets of 5 reps Skill HSPU Wod 10mins AMRAP 100m run 5 burpees 100m run 10 plate to over head 100m run 5 pull ups / 10 ring rows 100m run 1 sled push 100m run 10 sandbag squats

PARTNER WORKOUT: 45 MIN TIME CAP 2RDS FOR TIME Bike 3000/2600m Run 800m Together Ski 1000/900m 50 Target Burpees Row 1500/1400m