Part 1 3 Sets 3 Strict Press @ 77-82% Rest 1-2 Mins Between Sets Part 2 For Time 60 Alt Single-Leg V-ups/Other Core 30 Single-Arm Devil Press/Alt Db Snatch/ KB Swing 40 Alt Single-Leg V-ups 20 Single-Arm Devil Press 20 Alt Single-Leg V-ups 10 Single-Arm Devil Press Time Cap: 15 mins

Part 1 3 Rounds 4 (R) DB Turkish Get Up Rest 1 Min 4 (L) DB Turkish Get Up Rest 1 Min Part 2 3 Rounds 8 (R) Waiter Split Squat Rest 1 Min 8 (L) Waiter Split Squat Rest 1 Min Part 3 2-3 Rounds for Quality 200M Farmer’s Carry 100M Front Rack Carry 50M Overhead Carry

Part 1 3 Sets 3 Front Squats @ 77-82% Rest 1-2 Mins Between Sets Part 2 3 Rounds AMRAP 2 25 Wallballs/Thrusters Cal Machine Remaining Time AMRAP 2 50 Skips/Plate Hops/Skater Hops Cal Machine in Remaining Time

AMRAP 18 18 Knee Raises/Other Core 18 Push Press/DB/Strict Press Every 2 Mins [Starting at 0:00] 200M Run/250M Row/550M Bike

Part 1 2 Rounds Min 1: 10 Single-Leg Side-to-Side Hops (Each) Min 2: 20 Pogo Hops Min 3: 6 Reactive Split Jumps Min 4: Rest Part 2 3 Sets 3 Strict Pull-ups/Inverted Row/Ring Row/Other Pull Rest 1-2 Mins Between Sets Add Weight as You Are Able Part 3 5 Rounds 10 Cal bike/14 Cal Row 6 Power Cleans/Med Ball/ Deadlift Time Cap: 12 mins

[TEAMS OF 2] 4 Rounds 20 Cal Bike/28 Cal Row (Split) 40 Box Jumps (Split) 400M Run/100M Farmer Carry (Together) 20 Synchro Front Rack Reverse Lunges/Weighted Box Step Ups Time Cap: 30 mins

Part 1 Build to a Heavy 5-Rep Bench Press Rest 2-3 Mins Between Sets Part 2 On the Minute x 16 Min 1: DB Step-Back Lunges/Box Step Ups Min 2: DB Push Press Min 3: S.A. DB Bent Over Rows (L) Min 4: S.A. DB Bent Over Rows (R)   To Start Each Min: 6 Core Movement of Choice

Part 1 10 Rounds 200M Run/225M Row/500M Bike/180M Ski 1-2-3-4-5-6-7-8-9-10 Strict Pull-ups/Inverted Row/BB Row Part 2 3-4 Sets 10 Barbell Bicep Curls 15 Sec Hold at 90° 20 Tricep Kickbacks Rest 1:00 Between Sets

Part 1 Build to a Heavy 5-Rep Deadlift Rest 2-3 Mins Between Sets Part 2 For Time 10-20-30-20-10 Calorie Row Alt DB Snatches   Sub: 7-14-21-14-7 Bike/8-16-24-16-8 Ski Time Cap: 15 mins

5 Rounds 400-600-800-600-400M Run/500-750-1000-750-500M Row/400-600-800-600-400M Ski 40-60-80-60-40 Skips/Toe Taps/Plate Hops 20 Push-ups/Floor Press Time Cap: 30 mins

Part 1 4 Sets 6 Lateral Plate Step-Overs to Skater Touch (3/Side) Rest 1:00 Between Sets Part 2 Build to a Heavy 5-Rep Back Squat Rest 2-3 Mins Between Sets Part 3 For Time 28 Cal Bike/40 Cal Row 20 Front Squats/Goblet/Back – Rest 2:00 – 20 Cal Bike/28 Cal Row 15 Front Squats/Goblet/Back – Rest 1:00 – 13 Cal Bike/18 Cal Row 10 Front Squats/Goblet/Back Time Cap: 15 mins

[TEAMS OF 3] AMRAP 30 40 Cal Bike/57 Cal Row 60 Box Jumps/Burpees/Ski Cals 60 Hang Power Cleans/Kettlebell Swing/Deadlift 60 Knee Raises/Sit-ups/Other Core