Workout:

Back Squat
20 Reps + 5-10 lbs

10 Rounds
10/7 Cal Ski
10 Swings
15 Ab Mat sit ups

Workout:

Barbell Lunges
5 x 5 Each leg

25 Min EMOM
1 – Bike 10/7
2 – 20 V-ups
3 – Ski 175/150
4 – 20 Superman
5 – 40 Double Under

Workout:

Every 2 Minutes for (5) sets:
5 Deadlift
3 Hang Power Clean
2 Front Squat

For Time:
100 Burpees
5 Pull ups every minute

Workout:

Three Sets:
Shoulder Press x 8-10
Push Press till failure
Push Jerk till failure
Each set Starts with Shoulder Press and ends with Push Jerk

4 Rounds
Run 400
15 Box Jumps 24/20
15 GHD Sit ups
15 Swings 70/44

Workout:

Back Squat
20 reps Increase 5-10 lb.

Every 5 minutes for 15 minutes:
Run 400
10 Hang Power Cleans @135/95
25 Push ups

Workout:

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Workout:

40 Min EMOM
Ski
Bike
Row
Plank (alternate plank and side planks)
Rest

Workout:

Deadlift
5 x 3
Increase 10lbs from last week

30 on / 30 off for 4 minutes each exercise:
1. Bike
2. DB Push Press @35/20 lb.
3. Air squat
4. DB Upright Rows
5. Hollow rock

Workout:

Bench Press
5 x 3
Increase 5 lbs from last week

5 Rounds
5 Power Snatch @135/95
12 Burpee Pull ups

Workout:
Back Squat
20 reps + 10 lbs

16 Min EMOM
Minute 1: 200/175 Ski
Minute 2: 12 Swings 70/53
Minute 3: 12 GHD Sit ups
Minute 4: 12 KB Cossack (6 ea.) 44/26