16 MIN AMRAP BIKE 1000M + 40 PB SQUATS + 500M ROW + 40 BURPEES 16 MIN AMRAP RUN 500M ALT ECHO BIKE 30/24 CALS + 32 DB STEP UPS + 400M...

EVERY 8 MINS (6 MIN CAP) (A) SKI 250 RUN 250 ROW 250 BIKE 500 (B) 20 WALLBALLS 10 BURPEE BROAD JUMP 20 PB LUNGES 45 SEC KB HOLD 2 SLED...

Strength: Every 2 1/2 mins x 5 1 Power Clean 2 Hang Power Cleans 2 Hang Squat Cleans Workout: 12 MIN AMRAP 250m Row/600m Bike 16 Pull Ups...

65 min Time Cap (Partner) 4 rounds for time 20 Cals Air Runner + 25m Sled Push 20 Cals EB + 25 Jumping Lunges 20 Cals Ski + 25m Burpee...

STRENGTH : PRESS AND PULL 5 STRICT PRESS + 8 BARBELL BENT OVER ROWS (EVERY 2:30) CONDITIONING : 2 X EMOM X 8 MINS 1ST ECHO BIKE X...

30 AMRAP BIKE 1000M 2 LENGTHS OF WALKING LUNGE ROW 500M 30 GTOH PLATE RUN 500M 30 BOX JUMP OVERS\STEP UPS SKI 500M 30 DB SNATCH

Strength : Back Squat 5 x 8 @ 50-60% Every 2:30 Conditioning : Partner up. For Time (TC 20 mins) 3 rds of Row 30/26 Cals + 30 Wallballs +...

90/75 CALS BIKE 60 FRONT SQUATS 45 TTB 30 BURPEE OVER BAR 90/75 CALS RUN/ECHO BIKE 60 STOH 45 PULL UPS 30 BURPEE OVER BAR 90/75 CALS...

25 MIN PARTNER 1K BIKE 40 KB SWINGS 30 BOX JUMP OVERS 400M SKI 30 CALS RUN 20 DB C & J

TEAMS OF 3 BIKE ERG SKI ERG ROW ECHO BIKE OR ASSAULT RUNNER 14 MINS ON REST 1 MIN