16 min EMOM Double dumbbell bench press 8-10reps Chin ups/ring rows. 5-8/8-12 reps Sandbag lunges 14reps 8-10cals assault bike 12 MIN AMRAP 12/10 CALS ALT MACHINES 15 WALLBALLS 8 TTB/V UPS *ADD 2 REPS TO TTB EACH RD COMPLETE

Upper body focus- 12,10, 10 x3 • Military press • Around the worlds • Leg raises Pt 2- 18 minutes Partner- everything split ½ 12 calories (AB) 24 KB swings 48 lunges with sandbag

Strength: Every 90 sec x 10 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Workout: 12 MIN AMRAP 12/10 Cals Alternate Machines 15 Wall Balls 8 TTB ADD 2 REPS EACH RD FOR TTB

Strength : Pressing ( Every 3:00 ) 5 x 3 Push Press Superset with 5-8 Barbell Bent over rows. Conditioning : EMOTM X 15 mins 1st Ski 10/8 Cals 2nd 12 Box Jump overs 3rd 1 Rd of Macho Man

Strength : Back Squat ( Week 12 ) Test 5,4,3,2,1,1 @70%,75%.80%,90%,95-100%,100+ Every 2:30 Conditioning : Partner Up 4 rds for Time 20 Double DB Reverse Lunge 12 Synchro DB Snatch 4 Wallwalks Row 24/20 Cals Run 400m together Time Cap 20 mins

Strength : Every 5 mins for 25 mins 5 Deadlift @60% 3 Bench Press @70-80% 5-10 Strict wide grip pull ups 5-10 Seated Double DB Press 12 KB Gorilla Rows Conditioning : 10 Rounds 40 sec on 20 off 5 rds of machine A 5 rds of machine B +pick any 2 ( Max Effort)

Partner 44 MIN TIME CAP Row 1000/900m 1000m Relay Run Row 1000/900m 500m Run Together Bike 2000/1800m 1000m Relay Run Bike 2000/1800m 500m Run Together Ski 1000/900m 1000m Relay Run Ski 1000/900m 500m Run Together

0-2 Mins Run 10 Cals + 10 Double DB Bench 2-4 Mins 10 Airsquats + 10 Down ups. 4-6 Mins Ski 12/10 Cals + 10 PB Lunges 6-8 Mins 20 KB swings Russina + 10 V Ups

Upper body focus- 12,10, 10 • Lateral raises • Frontal raises KB • Toe taps Pt 2- Partner- everything split ½ 20 calories 16 wall sit with plate 8 burpees/down ups/ jump squats

Workout: 32 MINS (4 RDS OF) 0-2 mins: DT 2-4 mins: 12/10 Cals Ski + 12 Db C&J 4-6 mins: 5 Squat Cleans + 10 Burpees 6-8 mins 30 Wall Balls/Kb Swings Alternate DT: 12/9/6 Deadlifts HPC STOH