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...

Strength: Back Squats  Every 3 mins  2x10 @ 60% 65% 2x8 @ 70% 75% 1x6 @ 80-85% Workout: 18 MIN AMRAP  Row 400m  50 Wall Balls  50 TTB  20...

PARTNER UP. FOR TIME . TC 30 MINS (YGIG) 8 RDS ROW 12/10 CALS + 15 KB SWINGS + 5 BURPEES 3K BIKENERG (YGIG) 8RDS SKI 10/8 CALS + 10...

Strength : 30 mins . (no measure) 1 sled Push ( March with straight arms) 3 Deadlifts @70-80% 5 Bench Press @60-70% 5 Strict chin ups or...