Strength : Bench Press and Pull 3,3,3,3,3,3 Build to a heavy 3. Every 3 mins. Max effort strict pull ups after set 1,3,5 Conditioning : 4...

Strength : Paused Back Squat 6 x 3 @ 3 sec at bottom. Every 2:30 Conditioning : For Time. (Partner up) 3 Rounds Ski 24/20 Cals 20 Front...

Strength: Every 5 mins x 4 7 Deadlifts @65-70% 7 Bench Press@65-70% 100m Farmers Carry 10 Single Arm Row Workout: 10 min AMRAP Run...

Endurance : Partner up. For Time. Run 1k together. Row 1k/900m Bike 2k/1800m Run 1k together Ski 1k/900m Echo bike 80/60 cals Run 1k...

Strength: 1 Rep Max Power Clean (20 mins) Workout: 14 min AMRAP 400m Row/800m Bike/400m Run alternate 20 Burpees Row/Bike/Run 20 Db...

Strength : Pressing. 5,4,3,2,1,1,1 @60%,70%,80%,90%,95%.100%/100+% Every 2:00 Conditioning 3RDFT 36 Wallballs 18 TTB 12 Box jump overs 10...

Strength : Paused Back Squats 6 x 4 @ 3 sec pause at bottom. Ever 3:00 Conditioning : Partner up 18 min AMRAP 30/24 Cals Bike alt Ski 2...

Strength : Deadlift 8,8,6,6,6 Every 2:00 Bench 6,6,4,4,3 Every 2:00 Conditioning : 30 sec on / 30 sec off x4 Row for cals DB C + J...

Endurance : Partner up 2 Rounds for time. 50/40 Cals Bike erg Relay run 400m 50 Burpees 50/40 Cals Row Relay run 400m 50 Wallballs 50/40...

Strength : Every 90 secs x 10 1 Power Clean 1 Hang Power Clean 1 Hang Clean 1 Front Squat. Conditioning : 20 min Amrap Run 200m 10 HSPU...