Partner: 45 MIN TIME CAP 500m Run Together 500/450m Row 500/450m Ski 1000/900m Bike 50 Target Burpees 1000m Relay Run (500 each) 1000/900m Row 1000/900m Ski 2000/1800m Bike 100 Sandbag Squats 500m Together 50/40 Cals Echo Bike 1000m Relay Run 50 Target Burpees

3RDS OF RUN 200M + 15 WBALLS + 15 KB SWINGS 3RDS OF SKI 250/200M + 15 PB LUNGES + 15 PULL 3RDS OF BIKE 500/400 + 15 DOWN UPS + 15 DB SNATCH

Upper body focus- 12,10, 10 • Lateral raises • Frontal raises KB • Toe taps Pt 2- Partner- everything split ½ 26 calories 16 GTOH 8 burpees/down ups/ jump squats

Strength: Every 90 seconds x 10 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Workout: 3rds For Time (15 min Time Cap) 400m Run 30 Wall Balls 20 Kb Swings 10 CTB/PU/RR

Strength : Back Squat (Week9) 5 x 3 @ 85% Every 2:30 Conditioning : Partner AMRAP 20 mins Ski 20/18 Cals 12 Burpee box jump overs 16 Double DB Thrusters 20 TTB 20 Cals Run 16 Synchro DB Snatch

Strength : Deadlift 4,4,3,3,2 @60%,70%.75%.80%,85% Superset with 5 Strict Chin ups. Every 3:00 Part (B) 5 Rds 8-12 Seated Double DB Strict Press 10 Banded Face Pulls 20 Sec Hollow Hold Evert 3:00 Conditioning : 8 rds (Choose a machine) 40 sec on 20 sec off max effort

Teens Class Part A Front Squats 5x5 Part B Every 2.30 mins 3rds Back Squats x10 (light Barbell) 2Lenghts walking lunge Partner Game Floor is Lava Wod Partner wod 2rounds 200m run 20 wall balls 20 box step ups 20 Plate to overhead 10 Cals Ski

Partner: For Time (40 MIN TIME CAP) Row 1000/900m 40 Burpees Row 500/450m 20 Burpees Run 1000m 40 TTB Run 500m 30 TTB Bike 2000/1800m 60 Kb Swings Bike 1000/900m 30 Kb Swings Ski 1000/900m 60 Sandbag Reverse Lunges Ski 500/450m 30 Sandbag Reverse Lunges

Strength: EMOM X 12 MINS 1 Power Clean + Split Jerk/Push Jerk @70% WORKOUT: 12 MIN AMRAP 50 Double Unders/80 Single Skips 40 Wall Balls 30 Cals Alternate Machines 20 Pull Ups/Ring Rows

Strength : Bench Press 5,4,4,3,2 ( Building to a heavy double) Superset with 5 Barbell pendlay rows. Every 3:00 Conditioning : EMOTM X 20 mins 1st Row 13/11 Cals 2nd 12 DB snatch 3rd 12 HSPU/HRPU 4th 10 box jump overs