Part 1 Deadlift Set 1: 3 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 87% Set 4: Establish a 3-Rep Max Rest 2-3 Mins Between Sets Part 2 50-32-16 Cal Bike/60-45-22 Row/4-4.5min-2-2.5-1-1.5 Effort 50-32-16 Eye Level KBS/Hip Thrust/DB Hang Clean Time Cap: 15 mins

On the 3:00 x 4 Sets 400m Run/Ski/500 Row/1100 Bike 8 Thrusters/Wall Balls/2x Air Squats - Rest 3:00 - On the 3:00 x 3 Sets 400m Run/Ski/500 Row/1100 Bike 6 Thrusters 2 Burpee Pull-ups/Devils Press - Rest 3:00 - On the 3:00 x 2 Sets 400m Run/Ski/500 Row/1100 Bike 4 Thrusters 4 Burpee Pull-ups

Part 1 Bench Press Set 1: 3 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 87% Set 4: Establish a 3-Rep Max Rest 2-3 Mins Between Sets Part 2 Buy-In: 400m Run/Ski/500 Row/1100 Bike/2min Effort ...into 5 Rounds 20 Push-ups/Floor Press 12 Knee Raises/Other Core ...into Cash-Out: 400m Run/Ski/500 Row/1100 Bike/2min Effort Time Cap: 16 mins

On the Minute x 28 Min 1: Machine Calories Min 2: DB Hang Power Snatch/KBS Min 3: Machine Calories Min 4: Box Jumps/Broad Jump/ Reverse Lunges

Part 1 Plyometrics On the 40 sec x 6: Min 1: 3 Reactive Vertical Jumps Min 2: 10 Lateral Bounds (5/Side) Part 2 Back Squat Set 1: 3 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 87% Set 4: Establish a 3-Rep Max Rest 2-3 Mins Between Sets Part 3 For Time 30-25-20 Cal Row/21-17-14 Bike/25-20-15 Ski 30-25-20 Wall Balls Time Cap: 12 mins

[TEAMS OF 2] 3 Rounds 400m Run/Ski/500 Row/1100 Bike (Together) 8 Ring Rows 24 Synchro Alt DB Snatch/Plate GTOH - Directly Into - 6 Rounds 200m Run/Ski/250 Row/550 Bike (Together) 4 Ring Rows 12 Synchro Alt DB Snatch/Plate GTOH Time Cap: 30 mins