Part 1 Back Squat Set 1: 5 Reps at 83% Set 2: 3 Reps at 88% Set 3: 1+ Reps at 93% Rest 2-3 Mins Between Sets Part 2 4 Rounds 9 Front Squats/Goblet 9 Strict Pull-ups/Ring Rows/BOR Time Cap: 16 mins

4 x AMRAP 4 30 Alt Hang DB Snatches/KBS/SL Hip Thrust (15/Side) Max Cal Machine in Remaining Time Rest 3:00 Between AMRAPs

Part 1 Bench Press Set 1: 5 Reps at 83% Set 2: 3 Reps at 88% Set 3: 1+ Reps at 93% Rest 2-3 Mins Between Sets Part 2 For Time 5-10-15-20-25/:30-:45-1:15-1:30-2:00 Calorie Machine DB Bench Press /Floor Press 10-20-30-40-50 Skips/Plate Hops Time Cap: 16 mins

5 Rounds 600M Run/Ski/750 Row/1650 Bike/3:00-3:45 Effort 12 Knee Raises/Other Core 400M Run/500 Row/1100 Bike/2:00-2:30 Effort 100M Farmers Carry/Bear Hug Carry/20 Box Step Ups Time Cap: 40 mins

Part 1 Every 40 seconds x 6: Min 1: 12 Skater Hops (6 Each Side) Min 2: 20 Single-Leg Line Hops (10 Each Leg) Part 2 Power Clean/Deadlift Set 1: 5 Reps at 83% Set 2: 3 Reps at 88% Set 3: 1+ Reps at 93% Rest 2-3 Mins Between Sets Part 3 AMRAP 2 3 Hang Power Cleans/Deadlift/Hip Thrusts 3 Burpee Box Jumps/Box Jumps Only - Rest 1:00 - AMRAP 3 3 Hang Power Cleans/Deadlift/Hip Thrusts 3 Burpee Box Jumps/Box Jumps Only - Rest 1:00 - AMRAP 4 3 Hang Power Cleans/Deadlift/Hip Thrusts 3

Every 2 Mins for As Long as Possible 200M Run/Ski/250 Row/550 Bike/:45-1:15 Effort 3 Pullups/Inverted Row/BOR 7 Push Up/Floor Press 12 Air Squat/Lunges Time cap: 40 mins

Holiday Workout Last Blast of Summer - Labour Day Luau

3 Rounds Each Round is on a 10 Min Clock 0:00-1:00 Max Reps DB Power Clean/KBS/Hip Thrust 1:00-2:00 Max Reps DB Shoulder to Overhead 2:00-3:00 Max Reps DB Squat/Air 3:00-10:00 800M Run/Ski/1000 Row/2200 Bike/4:00-5:30 Effort

Part 1 Back Squat Set 1: 5 Reps at 80% Set 2: 3 Reps at 83% Set 3: 2+ Reps at 90% *Rest 2-3 Mins Between Sets Part 2 4 Rounds 13 Cal Bike/18 Row/15 Ski/1:15-1:30 Effort 20 Goblet Squats /Lunges/2x Air Squats 60 Skips/Plate Hops Time Cap: 18 mins

8 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 Effort 300M Row/660 Bike/375 Ski/1:15-1:30 Effort 4 Power Cleans/Deadlift/Hang/DB 8 Knee Raises/Other Core Time Cap: 35 mins

Part 1 Every 40 secs x 6: Min 1: 3 Broad Jumps Min 2: 12 Lateral Skater Hops (6/Side) Part 2 Bench Press Set 1: 5 Reps at 80% Set 2: 3 Reps at 83% Set 3: 2+ Reps at 90% *Rest 2-3 Mins Between Sets Part 3 AMRAP 7 7 Push Press/Strict 7 Cals Bike/10 Row/0:30-0:40 Effort

[Teams of 2] 5 Rounds 400M Run/Ski/500 Row/1100 Bike/ 1:30-2:00 Effort (Together) 25 Box Jumps/Steps/Broad Jumps 25 Wallball/Squats 15 Devil Press/DB Power Snatch/SL Hip Thrust Time Cap: 32 mins