PARTNER: 45 MIN TIME CAP    100 Cals Row  100 Wall Balls  100 Db Snatch  Run 400m Together    80 Cals Bike  80 Sandbag squats 80 Burpees ...

50/40 CALS BIKE 24 DB CLEAN & JERKS 24 DB BOX STEP UPS ROW 50/24 CALS 24 BURPEES 24 PULL UPS/RING ROWS RUN 50 CALS  24 TTB/KNEE TO CHEST...

Strength 3x8 MIN AMRAPS PARTNER  A: 20 Deadlifts  20 DDB RDLS 20 DDB Rows  B 20 Bench Press  20 Chin Ups  20 Hammer Curls C 6 Sled Push ...

5 sets of 8 deadlift and 8 weighted reverse lunges every 3 minutes. Ygig for 8 minutes 8 cals bike, 8 push ups 8 KB swings Ygig for 8...

PARTNER WORKOUT: 42 MIN TIME CAP  3rds of  Row 1000/900m  50 Wall Balls  30 Burpees  3rds of  Bike 1000/900m  40 PB Reverse Lunges ...

EMOTM X 16 1ST ROW 12/10 CALS 2ND 10 DOUBLE DB BENCH 3RD 14 GTOH PLATE 4TH 5-10 STRICT PULL UPS PART B CLASS WOD

Upper-Body focus- Tri-set (x3 movements then rest) • Seated double dumbbell shoulder press- 10, 10, 8 & 8 • Hand release push-ups – 10,...

STRENGTH: EMOM X 20 MINS 1st min: 3 Thrusters  2nd min: 3 Cleans & Jerks  WORKOUT: 9 MIN AMRAP 20/18 Cals  25 Sit Ups  15 Sandbag Squats ...

Strength : Strict Press and Row Every 3:00 4,4,4,3,2 @70%,75%,80%,85%.90% Superset with supine grip bent over rows x 8 Conditioning :...

Every 10 mins ( 8min cap ) x 3 Run 200m Ski 500/450m 20 Wall balls 10 Burpee Box jump or step overs Bike 1k/900m 20 S/A DB Push press 20...