Strength : Deadlift 5 x 4 @70%-80% Every 2:30 Bench Press 5 x 3 Superset with 5 Strict pull ups. Every 3:00 Conditioning : 10 MIN AMRAP 10/8 Cals Bike/Run/Ski 15 Airaquats 10 V Ups 1 Wall walk

4rds Strict press x5 Banded pull ups x5 3rds Push press x 3 Bent over rows x5 Skill Practice HSPU Wod 3 rounds for time 200m run 8 front squats 8 burpees over the bar 8 sit ups

Endurance : 3 Rounds for time. Row 50/42 Cals 40 Wallballs Bike 50/42 Cals 24 Target Burpees Ski 50/42 Cals Run 600m together Time Cap 42 mins.

300m row 30 wall balls 300m ski 30 power bag lunges 600m bike 30 target Burpees 600m row 30 wall balls 600m ski 30 power bag lunges 1200m bike 30 target Burpees 900m row 30 wall balls 900m ski 30 power bag lunges 2400m bike 30 cals assault bike

EMOTM X 15 1ST RUN 12 CALS 2ND 10 DOWN UPS 3RD 30 SEC OF CORE AMRAP 12 MINS BIKE 300M 12 PB LUNGES REVERSE SKI 150M 12 SINGLE ARM DB PUSH PRESS

Strength: Every 90 Seconds x 10 1 Power Clean + 1 Front Squat + 2 Hang Squat Cleans Build each set Workout: 12 MIN AMRAP 15/12 Cals Alternate Machines 12 Power Cleans 12 Box Jump Overs

Partner 40 MIN AMRAP Bike 2000/1800m 40 Pb Squats 30/24 Push Ups Run 400m Together Row 500/450m 40 Kb Swings 30 TTB/KTE/V-UPS Ski 40/30 Cals

Strength : Back Squat ( Week 1 ) 5 x 6 @ 60% Every 2:30 Conditioning : Partner up. 20 min AMRAP Row 30/24 Cals 30 Wallballs 16 Sync DB Clean and Jerks Bike 30/24 Cals 30 Pull ups 8 Sync DB Devils Press

Strength : Deadlift 5,5,5,5,5 @ 60%-70% Every 2:30 Bench Press 5,5,5,5,5 @60-70% Every 2:30 Conditioning : FOR TIME ROW 1K/900M OR BIKE 2200M/2000M OR SKI 900M/800M 20 SA DB THRUSTERS 20 BURPEES OVER DB 10 SA DB THRUSTERS 10 BURPEES OVER BAR ROW 500M/450M OR BIKE 1100M/1000M OR SKI 450M/400M TIME CAP 10 MINS *SATRT AND FINISH WITH SAME MACHINE

Strength Back Squats 5x5 Into 3 lengths DB walking lunge Skill Pull up progression Wod EMOM 12Mins 1. 10 cals run alt 6 cal echoBike 2. ⁠10 RingRows OR 5-6 Pull ups 3. ⁠6 Barbell Thrusters OR 8 DB 4. ⁠10 Slam balls