Part 1 3 Set 5 Bench Press at 85% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 9 Push Press/DB 6 Box Jumps/Burpees/Push Ups 30 Skips/Toe Taps/30s Machine

Part 1 [3 x 6:00 AMRAP] 30 Wallballs/Thruster/45 Air Squats 360 Ski/400M run/25 Burpees/2.5Min Machine Into... Max Rounds 8 Cal Row/6 Cal Ski/10 Burpees 8 Cal Bike/50s Any Machine Rest 3:00 Between AMRAPs Part 2 3-4 Sets 0:30 Barbell Front Rack Hold (Heavy) 0:30 Weighted Lunge Hold (Each) Rest 1:00 Between Sets

Part 1 3 Sets 5 Deadlifts at 85% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 For Time 30 Knee Raises/Other Core 30 DB Power Cleans 24 Cal Bike/35 Cal Row/90s Machine 20 Knee Raises/Other Core 20 DB Power Cleans 16 Cal Bike/23 Cal Row/60s Machine 10 Knee Raises/Other Core 10 DB Power Cleans 12 Cal Bike/17 Cal Row/30s Machine

Part 1 3 Rounds 50 Skips /DB Hop Overs/Toe Taps 30 DB Farmer Step Up/ Goblet/Bodyweight 50 Skips/DB Hop Overs/Toe Taps 20 Push Up + Pull Across/Renegade Row Part 2 Build up to Heaviest 2 Length Sled Pull in Remaining Time

Part 1 3 Supersets 5 Back Squats at 85% 3 Squat Jumps 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2   For Time 15 Thrusters/Squat/Push Press 20 Cal Row/2 Min Machine 12 Thrusters/Squat/Push Press 20 Cal Row/2 Min Machine 9 Thrusters/Squat/Push Press 20 Cal Row/2 Min Machine

[TEAMS OF 2] 5 Rounds 40 Cal Bike/57 Cal Row/4.5 Min Machine 24 Strict Pull-ups/Ring Row/BB BOR 24 DB Snatches/KBS/Hip Thrusts Time Cap: 35 mins