Men/Women Partner Workout: Per Team 800m Run (run together) 10 Rounds: 5 Muscle-Ups (5 Pull-ups+5 Diamond Push-Ups) 10 Box Jumps 30″/24″ 10 Toes to Bar 800m Run (run together)

Men/Women Friday HIT 21-15-9 Deadlifts 225/135 HSPU Then: Establish max height for 5 Plyo box Jumps If you need to rest, rest on the top of the box, when you jump down, immediately bounce back up.

Men/Women 4 Rounds: 25minute CAP 400m Run 10 Ski Jumps 5 x 1 Leg Sit to Stand 15/10 10 Push-Ups 10 Pull-Ups/Jumping Pull-Ups *every round increase reps by 5

Max Snatch (3 final attempts) Max Clean and Jerk (3 final attempts)

Men/Women Strength: Establish your 5RM DB Military Press, 2 drop sets 20% down for 2×8 HIT: Squat Clean Death, 135/75 Burpee Pull-Ups Death start at 4 in the first minute, every min increase reps by 1, 8 minutes max

5 Rounds: 400m Run 15 Box Jumps 24/16 15 KB Swings 70/35 15 Dips/Box Dips

Men/Women Tuesday Strength: 2RM Jerk HIT: Every 4 minutes you must run 200m 8 Rounds: 4 x 5 Ski Jumps+Box Jump Over 30/24 8 Roll-Outs 12 Kettlebell Swings 70/35

Men/Women Partner Workout 20 min AMRAP 2 Muscle-Ups/1 Wall Walk-Up 2 Clean and Jerks 185/95 2 Over the Bar Burpees Go round for round

Men/Women 10, 9, 8…1 Power Cleans 135/75 HSPU Sit-to-Stands Ski Jumps

Men/Women 4 Rounds: 200m Run 10 Jumping Lunges 10 Squat Cleans from 1 135/75 10 Tuck Jumps 10 HSPU Rest 90 seconds