Strength : Deadlift 6 @ 4 @ 70% Every 2:30 Conditioning : 18 min AMRAP ( no measure ) Bike 12/10 Cals 10 Double DB Bench press Ski 12/10 Cals 20 Single Leg V ups or Sit ups Run 12 Cals 10 Barbell Rows

Partner: TIME CAP 42 MINS 2rds of 1000/900m Ski 50 Power Bag Forward Lunges 2 rds of 2000/1800m Bike 40 Cals Runner 2rds of 1000/900m Row 50 Kb Swings Russian Finish with 1 rd of 50/40 Cals Echo Bike 40 Burpees

25 MIN AMRAP RUN 200M 10 DOUBLE DB BENCH ROW 200M 15 WALL BALLS SKI 200M 16 PB STEP UPS BIKE 400M 20 V UPS ( SINGLE LEG )

Strength: EMOM X 12 1 Clean & Jerk @ 70% Workout: 12 MIN AMRAP 15/12 Cals Bike/Ski/ 15 Cals Runner Alternate 20 Wall Balls 15 TTB 10 HPC

Strength : Strict Press 5,5,4,3,2 ( Building each set) Superset 5-8 Strict Pull ups Every 3:00 Conditioning : EMOTM X 16 mins 1st 3 Wall Walks 2nd 10 C2B 3rd 11/9 Cals Echo Bike 4th 40 Double Unders

Strength : Back Squat ( Week 1) 4 x 5 @ 60%,70%,75%,80% 1 x 20 @ 50-60% of your last set of 5 Every 2:30 Conditioning : 20 min AMRAP (Partner) Ski 20/18 Cals 12 Burpee Box Jumps (Step Down same side) 10 Double DB Clean and Jerks Bike 24/20 Cals 20 HSPU/HRPU 20 Double DB Reverse lunges

Strength : 30 MINS (PARTNER ) 10 DEADLIFT 8 BENCH PRESS 12 CHIN UPS STRICT 20 KB GORILLA ROWS 4 WALL WALKS ( SLOW ) 16 DOUBLE SEATED PRESS 2 SLED PULLS CORE : 3RDS 10 SEC HOLLOW 10 REVERSE CRUNCHES 10 V UPS 20 RUSSIAN TWISTS 10 SEC HOLLOW REST 45 SEC BETWEEN RDS

Partner: 45 MIN TIME CAP 400m Run Together 40/34 Cals Ski 40/34 Cals Bike 40/34 Cals Row 50 Wall Balls 600m Run Together 50/42 Cals Ski 50/42 Cals Bike 50/42 Cals Row 50 Target Burpees Run 800m Together 60/50 Cals Ski 60/50 Cals Bike 60/50 Cals Row 50/40 Cals Echo Bike 1000m Run Together

Strength: Every 90 sec x 10 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk Workout: 16 MIN TIME CAP Bike 500/450m 9 Clean & Jerks 10 CTB + 10 Burpees Over Bar Ski 250/225m 6 Clean & Jerks 10 CTB + 10 Burpees Over Bar Run 250m 3 Clean & Jerks 10 CTB + 10 Burpees Over Bar

Strength : Push Press 3,3,3,3,3 @70% Superset with 6 Pendley Rows Every 3:00 Conditioning : EMOTM X 20 MINS 1st 11/9 Cals Ski 2nd 40 Double Unders or 60 SS 3rd 12 Cals Runner 4th 5 Hang Power Cleans