Partner - Time-cap: 53/55/57* 800m run + 800m Ski* 600m run + 4 x Sled Pull + Push 800m run + 5 lengths BBJ* 800m run + 800m row* 600m...

Strength : Strict Press and Pull 6,6,4,3,2 Strict Press Superset 5 Wide grip Strict Pull ups Every 3:00 Conditioning : EMOTM x 16 mins 1st...

Run 200m 30 Wallballs 30 Cals Ski 30 Cals Bike 30 Simgle Arm DB STOH 30 Situps * Reduce by 5 reps each rds.

Strength : Back Squat 1 x 8 @65% 2 x 6 @75%,80% 1 x 4 @85% 1 x 2 @90% Every 3:00 Conditioning : 20 min. AMRAP. Partner Run 200m together...

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...