12 mins 5 Bench press 5 banded pull ups 6 seated press 10 sandbag air squats 1 sled push 1 rope climb Skill HSPU Wod EMOM 12 Mins 1 min 8/10 cals bike 2 min 10 Barbell front squats 3 min 8/10 Cals Ski 4 min 10 Barbell STOH

4 Rounds for time. Partner up Ski 600/550m 60 Wallballs Run 600m together Row 600m/550m Time Cap 42 mins

Strength Every 3mins for 4 rounds Gorilla rows by 12 Tricep dips by 8 Goblet squats by 10 2min on 2min off by 6 rounds Bike 400m alternate 200m run 8 push ups As many Burpees as possible in remaining time

EMOTM X 12 1ST RUN 12/10 CALS 2N5 5 BARBELL PUSH PRESS 3RD 30 SEC CORE AMRAP X 12 MINS 30 DOUBLE UNDERS OR 60 SS 10 BOX JUMP OVERS OR STEP UPS 15 KB SWINGS RUSSIAN 5 BURPEE TO TARGET 10/8 CALS SKI

STRENGTH: EMOM X 10 1 Clean & Jerk @80% WORKOUT: 12 MIN AMRAP  30 Double Unders/60 SS  10 Box Jump Over  15 Kb Swings  10 Target Burpees

Strength : Bench Press 5 Bench Press + 8 Barbell Pendlay rows. Evert 3:00 EMOTM X 20 MINS 1st Row 12/10 Cals 2nd 15 Wallballs 3rd 8 Hang Double DB C + J 4th 10 C2B/PULL UP

Strength : Back Squat ( Week 6 ) 6,6,4,4,3 @ 60%,70%,75%.80%,90% Every 3:00 Conditioning : 3:00 on 3:00 off x 4 Bike 18/15 Cals 10 STOH Bike 12/10 Cals 10 Front Squats Max TTB

6 RDS FOR TIME (40 MIN CAP) 50/40Cals 40 Wall Balls 30 TTB 20 Burpee Box Jumps 20 Double Db Clean & Jerks

6 RDS FO TIME . PARTNER UP 50/40 CALS ALT MACHINES 40 WALLBALLS 30 TTB ALT PULL UPS 20 BURPEE BOX JUMPS 20 HANG 2 X DB C +J ALT DB THRUSTERS TIME CAP 45 MINS

Strength : Deadlift 5,5,4,3,2 @60%,65%,70%,75%,80% Every 2:30 Bench Press 5,5,4,3,2 @60%,65%,70%,75%,80% Evert 2:30 Conditioning : For Time 20/16 Cals alt Machines 12/10/8/6/4 Devils Press Time Cap 12 mins.