Mamas in Motion- Split squats- 10,10,8 & 8 Hip thrusts 16x2, 14x2 E M O M 1. 12 calories 2. 14 DB snatches 3. 10 hand release push ups

Strength : Front Squats (Week 6) 4,4,3,3,2,2 @70%,75%.80%,80%.85%90% Every 2:30 Conditioning : Partner up. 20 mins. Row 24/20 Cals 12 Burpee Box Jump Overs 16 Double DB Thrusters Bike 24/20 Cals 24 TTB 12 Sync DB Clean and Jerk

Strength : 30 min AMRAP. Partner Up. 100m Farmers Carry 8 Bench Press @70% 8 Deadlifts @70% 20 Gorilla KB Rows 12 Strict Chin ups 4 Sled Pushes 16 Seated DB Press Core : 4 Rds 10 V ups 10 Reverse crunches 20 Russian Twist 10 Sec Hollow Hold Rest 1 min after each round.

Partner: 2rds For Time (44 MIN TIME CAP) Row 500/450m 30 Wall Balls Bike 1000/900m 16 Target Burpees Ski 500/450m Run 600m Together Row 1000/900m 30 Wall Balls Bike 2000/1800m 16 Target Burpees Run 400m Together

Strength : EMOTM X 12 1 Power Clean + 2 STOH Conditioning : 15 min AMRAP 15/12 CALS ALT Bike/Row/Ski 12 TTB 10 DB SNATCH 3 Wallwalks or 20 HS Hold

Strength : Strict Press and Pull 4,4,3,3,2 Super Set with 5 Strict pull ups ( Use weight if necessary ) Every 3:00 Conditioning : EMOTM X 20 MINS 1st Run 12 Cals 2nd 10 C2B/Pull ups 3rd 5-8 Burpee Box Jump overs 4th 6 Hang DB Squat Cleans

Strength : Front Squat (Week 5) 8,8,6,6,4,4 @50%,60%,70%,75%,80%,85% Every 2:30 Conditioning : 3:00 on 3:00 off x 4 Row 18/15 Cals alt Bike 8 STOH Row 12/10 Cals alt Bike 8 Front Rack Lunges Max Wallballs in remaining time.

28 MIN AMRAP ROW 30/24 CALS + 30 WALLBALLS +24 TTB/VUPW 100M FARMERS CARRY + 30/24 CLAS BIKE ERG + 12 DB DEVILS PRESS SKI 30/24 CALS + 20 DOUBLE DB FS +24 PULL UPS/RING ROWS

Every 2 ½ mins: Deadlift 5x8@65-70% Double Db RDL x 8 Every 2 ½ mins: Bench Press 5x8 Wide Grip Pull Ups x 8 Workout: 12 mins 40 on 20 off Pick 2 Erg Machines 6rds of 40 on 20 off then move to next machine for 6 rds of 40 on 20 off

PARTNER: 45 MIN AMRAP 1000/900m Row 1000/900m Ski 2000/1800m Bike Erg 600m Run Together 60 Sandbag Squats 30 Target Burpees 800/700m Row 800/700m Ski 1600/1400m Bike Erg 400m Run Together 60 Sandbag Forward Lunges 30 Target Burpees 600/500m Row 600/500m Ski 1200/1000m Bike Erg 200m Run Together 60 Reverse Lunges 30 Target Burpees