Strength : Deadlift. 8,8,6,6,5,4 @50%,60%,65%,70%,75%,80% Every 2:30 Gymnastics : Every 2:30 x 5 5 Strict Chin ups 20 Sec Handstand hold 20 Sec Hollow Conditioning : 40 on 20 off x 10 Cals on machine ( stay on same machine)

4rd Every 3mins 5 x strict press 10x DB rows 5 x Strict or Banded pull ups Skill Kipping Pull ups Wod YGIG Every 2.30 mins 5 hang power Cleans 5 burpees over bar 10 air squats Max cals bike Alt row Alt ski Alt Assault bike

WORKOUT: 2 RDS FOR TIME (42 MIN TIME CAP) Row 1000/900m  40 PB Forward Lunges  30 Burpees  Ski 1000/900m  50/40 Cals EB/50 Cals Air Runner Alternate  Bike 2000/1800m  50 KB Swings Russian  30 Burpees

Every 2 and half min for 5 sets Bench press by 8 Single arm row by 10 2 rounds of emom Row 150m 10 Burpees Bike 250m 12 weighted lunges Run 150m 15 air squats 15 sit-ups Rest

AMRAP 12 MINS BIKE 12/10 CALS 10 DB SNATCH SKI 12/10 CALS 10 OH PLATE LUNGES PART B CLASS WOD

Tri-set (x3 movements then rest) Seated double dumbbell shoulder press- 10, 10, 8 & 8  Ring rows- 8x4  Supermans- 8x4 Partner workout- 18 min- 1 person working, 1 person resting  32 calories  20 double DB thrusters  10 slam balls  10 dow

STRENGTH: EVERY 90 SECONDS X 10 1 POWER CLEAN 1 HANG POWER CLEAN 2 STOH WORKOUT: EMOM X 16 MINS 5 TTB 10 PUSH UPS/ 5 BURPEES ALTERNATE 15 AIR SQUATS

Teams of 4 TIME CAP 44 MINS 6000m Air Runner 2400m Row 2400m Ski 100 Caks Echo Bike 1000m Run Together 60 Synchro Burpees if raining

Strength : Bench Press 5,4,4,3,3 Superset with 8 Single arm Rows each side Every 2:30 Conditioning : EMOTM X 20 MINS 1st 11/9 Cals Echo Bike 2nd 40 Double unders or 60 SS 3rd 5 Hang Squat Cleans 4th 12 Pull ups/RR

30 MIN LADDER BIKE 10 CALS + 10 WALLBALLS ROW 10 CALS + 10 BURPEES SKI 10 CALS + 10 DB CLEAN AND JERKS RUN 10 CALS + 10 LUNGES *ADD 2 REPS EACH RD COMPLETE