Partner up. 30 mins Bike 800m + 30 Wallballs + 15 Synchro Situps Row 400m + 30 Swings + 15 Synchro push ups Ski 400m + 30 DB Snatch + 15...

Strength : 5 sets (Every 5 mins) 4 Deadlifts @70% 5-10 Strict chin ups 4 Bench Press @70% 10 Double DB RDL Conditioning : 10 Min Ladder...

Teens Classes 4rd Strict press x5 Banded pull ups x5 4rd Push press x5 Bent over rows x5 *Hang tough bar Challange * Wod: Buy in 25 Cals...

Row 400m 50 Box Step Ups  Run 400m Together  Row 400m  Run 400m  Max Meters Rower  Bike 1k  Run 400m  50 Burpees  Bike 1k + 400m Run...

Endurance : Partner up. 3 x 12 min Row 400m Run 400m together 50 DB Box Step ups Row 400m Run 400m together Max metres Row Bike 1k Run...

EMOTM X 12 1st ROW 12/10 CALS 2nd 12 WALLBALLS EMOTM X 12 1st BIKE 12/10 CALS 2nd 12 DB C & J CORE : 3 RDS 10 SEC HOLLOW + 10...

Strength: 1 Rep Max Squat Clean, Every 2 ½ mins   4@ 60% 3@ 70% 2@ 80% 2@ 85% 1@ 90-95% 1@ 100%+ Conditioning : For Time (Cap 15 mins)...

200/400/600/800m run 10/15/20/25 WallBalls 200/400/600/800m run 10/15/20/25 cal Ski 9/14/18/24 cal Ski 200/400/600/800 run 10/15/20/25...

Strength : PRESS AND PULL (4RDS) 4 PUSH PRESS 8 ( SUPINE GRIP BARBELL ROWS) EVERY 3:00 Conditioning : EMOTM X 20 MINS 1st Ski 11/9 Cals...

28 MIN AMRAP BIKE 800M ALT RUN 400M 20 SA DB PUSH PRESS 16 SA REVERSE LUNGES 8 BURPEE OVER DB ROW 300M ALT SKI 300M 20 SA DB ROWS 16 SA...