PARTNER: FOR TIME (50 MIN CAP) Bike 8000m  60 Burpees  3500m Ski  100 Lunges  3500m Row  60 Kb Swings

EMOTM X 12 MINS 1ST RUN 12 CALS 2ND 15 SWINGS RUSSIAN 3RD 30 SECS CORE CLASS WOD

STRENGTH: EMOM X 15 1 Power Clean  2 Hang Power Cleans  2 Push Jerks WORKOUT: 12 MIN CAP 400m Row  40 Db Snatch  15 Burpee Box Jumps  800m Bike  40 Sandbag Squats  15 Burpee Box Jumps  400m Ski

November 11th (Taper week) Team of 8 E8MOM x 5 1. Max metres Assault Runner 2. 14/12 cal Ski 3. 14/12 cal Row 4. 14/12 cal Bike 5. 1 length light sled push (fast) 50/80kg 6. 15 KB Swings 7. 10 Target Burpees 8. Rest

Strength : Bench Press 5,4,3,3,3 Superset with 8 Pendley Barbell Rows Every 3:00 Conditioning : Every 2 mins for `18 mins 0-2 mins 30 Double unders/60 SS + 10 HSPU/HRPU + 30 DU'S/60 SS 2-4 mins Row 12/10 Cals + 10 C2B/PU/RR 4-6 mins 6 Burpees + 10 DB Thrusters + 6 Burpees

Strength : Back Squat ( Week 4) 5,5,5,5,5 @ 70% Superset with 10 DB Split Squats ( 5 each side ) Every 3:00 Conditioning : 20 min AMRAP Ski 40/32 Cals alt Bike 30 Wallballs 20 TTB 4 rds of macho man

Strength : Deadlift 3,3,3,3,3 @80% Every 2:30 Bench Press 5,5,4,4,3 @70%,75%,80%,80%,90% Superset with 10 Gorilla Rows each set. Every 3:00 Conditioning : FOR TIME BUY IN 50/42 CALS BIKE 5 RDS OF 12 S/A DB THRUSTERS 8 BURPEES 12 V UPS CASH OUT 50/42 CALS ROW TIME CAP 12 MINS

Back Squats 5x 5 Then 3rounds at Easy pace DB walking lunge 1 length 10 weighted box step ups 20 second hollow hold Wod EMOM 1. 8 Cals bike alt row 2. ⁠5 Barbell Thrusters 3. ⁠10 ring rows / 5 pull ups 4. ⁠10 slam Balls

45 MIN AMRAP (PARTNER) Run 400m Together  800/700m Ski 30 Target Burpees  1600/1400m Bike Erg 60 Sandbag Squats  800m Row  50/40 Cals Echo Bike

Wednesday 730 Strength session Shoulder press 8 reps Goblet squats 8 reps Romanian deadlift 8 reps 10 minutes amrap part A 500m bike 40 jump lunges 30 sit ups 20 push ups 10 minutes amrap part B 500m run 40 weighted step ups 30 ring rows 20 Burpees