EMOTM X 16 1ST BIKE 12/10 CALS DAMPER 10/8 2ND 12 KB GORILLA ROWS 3RD 10 BURPEES 4TH CORE 30 SECS PART B CLASS WORKOUT

Strength : Every 2 min x 6 Deadlift x 7 Hang Power Clean x 5 STOH x 3 Workout: 12 MIN TIME CAP Run 800m 60 Wall Balls Run 400m 40 Pull Ups

Strength : Push Press 5 x 4 Superset with 5-10 Strict Pull ups Every 3:00 Conditioning : EMOTM X 16 MINS 1st Ski 12/10 Cals 2nd 10 Box Jump Overs 3rd 12 TTB 4th 12 Hang DB Clean and Jerks

Strength : Front Squat ( Test Week) 5,4,4,3,2,1,1 @60%,70%,75%,80%,90%,95%,100-105% Every 2:30 Conditioning : 4 x 3:00 on 3:00 off Bike...

PARTNER: 45 MIN TIME CAP 100 Cals Row 100 Wall Balls 100 Db Snatch Run 400m Together 80 Cals Bike 80 Sandbag squats 80 Burpees ...

50/40 CALS BIKE 24 DB CLEAN & JERKS 24 DB BOX STEP UPS ROW 50/24 CALS 24 BURPEES 24 PULL UPS/RING ROWS RUN 50 CALS 24 TTB/KNEE TO CHEST...

Strength 3x8 MIN AMRAPS PARTNER A: 20 Deadlifts 20 DDB RDLS 20 DDB Rows B 20 Bench Press 20 Chin Ups 20 Hammer Curls C 6 Sled Push ...

5 sets of 8 deadlift and 8 weighted reverse lunges every 3 minutes. Ygig for 8 minutes 8 cals bike, 8 push ups 8 KB swings Ygig for 8...

PARTNER WORKOUT: 42 MIN TIME CAP 3rds of Row 1000/900m 50 Wall Balls 30 Burpees 3rds of Bike 1000/900m 40 PB Reverse Lunges ...

EMOTM X 16 1ST ROW 12/10 CALS 2ND 10 DOUBLE DB BENCH 3RD 14 GTOH PLATE 4TH 5-10 STRICT PULL UPS PART B CLASS WOD