Part 1 On The 3:00 x 4 Sets 4 Close-Grip Bench Press + 8 Bench Press Barbell: 50% of 1RM Bench Press Part 2 On the Minute x 15: Min 1: Row/Bike/Ski Min 2: Push-ups/Elevated Min 3: Barbell Bent Over Rows/DB

AMRAP 20 5 Deadlifts/Hip Thrusts 10 Power Cleans/KB Swing 15 Box Jumps/Broad Jumps 50M Farmer’s Carry

Part 1 On The 3:00 x 4 Sets: 4 Front Squats + 8 Back Squats Barbell: 50% of 1RM Back Squat Part 2 3 Rounds 500M Bike/Row/Ski 25 Wallballs/Goblet Squat/Push Press 25 Alt V-ups/Sit Up/Leg Raises Time Cap: 12 mins

10 Rounds 30 Skips/Skater Hops/DB Hop Overs 200M Row/Bike/Ski 10-9-8-7-6-5-4-3-2-1  Burpee Pull-ups/Strict Pullups/Devils Press Rest 30 Secs Between Rounds Time Cap: 30 mins

Part 1 On the Minute x 6: Min 1:  3 Reactive Vertical Jumps Min 2:  10 Lateral Bounds (5/Side) Part 2 On The 3:00 x 4 Sets: 4 Sumo Deadlifts + 8 Conventional Deadlifts Barbell: 50% of 1RM Deadlift Part 3 8 x AMRAP 1 10 x 10M Shuttle Runs/7 Cal Row/6 Cal Ski/10 Burpees DB Snatches in Remaining Time Rest 1 Min Between AMRAPs

TEAMS OF 2 [2 Rounds] AMRAP 5 60 Push Press Max Cal Bike/Row/Ski AMRAP 5 60 Knee Raises/Other Core Max Cal Bike/Row/Ski AMRAP 5 60 Front Squats/Goblet Max Cal Bike/Row/Ski

Part 1 On the Min x 6: Min 1:  10 Sec Plate Scissor Steps Min 2:  6 Box Split Jumps Part 2 On The 2:30 x 5 Sets: 3 Front Squats + 6 Back Squats Barbell: 55% of 1RM Back Squat Part 3 AMRAP 2 Machine Cals Rest 1 Min AMRAP 2 10 S. DB Box Step-ups 10 Burpee Box Jumps Rest 1 Min AMRAP 2 Machine Cals Rest 1 Min AMRAP 2 10 S. DB Box Step-ups 10 Burpee Box Jumps Rest 1 Min AMRAP 2 Machine Cals

4 Rounds AMRAP 3 Cal Row/Ski/Bike AMRAP 2 Shuttle Runs/Ski/Bike/Row AMRAP 1 Strict Pull-ups/Ring Row/BB Row Rest 1 Min Between Rounds

Part 1 On The 2:30 x 5 Sets: 3 Close-Grip Bench Press + 6 Bench Press Barbell: 55% of 1RM Bench Press Part 2 For Time 1500M Row/Bike/Ski   Every 3:00 [Starting at 0:00]: 20 Push-ups/Elevated 100M Farmer’s Carry Time Cap: 18 mins

6 Rounds 15 Knee Raises/Toes to Bar/Other Core 40 Skips/Plate Taps/Double Unders 18-15-12-9-6-3  Power Cleans/DB/KB Swing Rest 1:00 Between Rounds *Increasing weight each round - Time Cap: 30 mins

Part 1 On The 2:30 x 5 Sets: 3 Sumo Deadlifts + 6 Conventional Deadlifts Barbell: 55% of 1RM Deadlift Part 2 3 Rounds 20 DB Push Press 15 Alt V-ups/Dead Bugs 20 DB Squats 15 Sit-ups/Leg raises Time Cap: 15 mins

AMRAP 25 100M HEAVY Carry 12 DB Atlas Lunge 100M HEAVY Carry 18 DB Power Clean & Jerk  HEAVY Carry Options: DB Shoulder Rack Carry/D-Ball Bear Hug Carry