Part 1 On the 3:00 x 3 Sets 5 Tempo Sumo Deadlifts @ 65% *3 Secs Up, 3 Secs Down Part 2 10 x AMRAP 1 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups/Ring Rows Push-ups/DB Floor Press in Remaining Time Rest 30 Secs Between AMRAPs

5 Rounds 400M Row/Bike/Ski 30 Sit-ups/Other Core 20 DB Goblet Squats 100M Farmer’s Carry Rest 1:00 Between Rounds

Part 1 On the 3:00 x 3 Sets 5 Tempo Strict Press @ 65% *3 Secs Up, 3 Secs Down Part 2 AMRAP 12 8 Push Jerks/Push Press 60 Single Skips/Plate Toe Taps/ Hop Overs 16 Cal Bike/Row/Ski

For Time 800M Run/Bike/Ski 10 Power Cleans/DB/Hip Thrusts 1000M Row/Bike/Ski 10 Power Cleans/DB/Hip Thrusts 1000M Row/Bike/Ski 10 Power Cleans/DB/Hip Thrusts 800M Run/Bike/Ski

Part 1 On the 1:30 x 4 Sets: 4 Seated High Box Jumps Part 2 On the 3:00 x 3 Sets 5 Tempo Front Squats @ 65% *3 Secs Up, 3 Secs Down Part 3 3 Rounds AMRAP 1:30 20 Knee Raises/Other Core Max Box Jumps/Burpees Rest 1 Min AMRAP 1:30 20 Wallballs/Push Press Max Box Jumps/Burpees Rest 1 Min

10 Rounds 10 Alt DB Shoulder Rack Lunge 3-5 Strict Pull Up/7-10 Inverted Row

Part 1 On the 3:00 x 3 Sets 5 Tempo Deadlifts @ 65% 3 Secs Up, 3 Secs Down Part 2 For Time: 30 Deadlifts/Hip Thrusts/Good Mornings 50 Alt V-Ups/Other Core 1800M Bike 50 Alt V-Ups/Other Core 30 Deadlifts/Hip Thrusts/Good Mornings Time Cap: 15 mins

Remembrance Workout

Part 1 On the 3:00 x 3 Sets: 5 Tempo Bench Press @ 65% 3 Secs Up, 3 Secs Down Part 2 For Time 100 Box Jumps/Broad Jumps 100 Ring Rows OR 100 Burpee Pullups Time Cap: 18 mins

On the 2:00 x 4 Sets 20 DB Snatches Cal Bike/Row/Ski in Remaining Time Rest 3 Mins On the 2:00 x 4 Sets 100M Farmer’s Carry Cal Bike/Row/Ski in Remaining Time Rest 3 Mins On the 2:00 x 4 Sets 200M Run Cal Bike/Row/Ski in Remaining Time

Part 1 On the Minute x 6 Min 1: 10 Second Plate Scissor Steps Min 2: Box Split Jumps Part 2 On the 3:00 x 3 Sets: 5 Tempo Back Squat @ 65% 3 Secs Up, 3 Secs Down Part 3 3 Rounds 10 Front Squats/Goblet 24 Cal Row/Bike/Ski 75 Single Skips Time Cap: 12 mins

[TEAMS OF 2] AMRAP20 2 Push Press 4 Knee Raises/Other Core 8 Eye Level Kettlebell Swings Switch After: 250M Row/Bike/Ski