Part 1 3 Sets 5 Bench Press Aim for ~75-80% of 1RM Rest 20 Secs 3 Med ball Chest Passes Rest 2-3 Mins Between Sets Part 2 AMRAP 15 5 Strict Pull-ups/Inverted Row/BB Row 10 Push-ups/Deficit/Elevated 15 Kettlebell Swings /Hip Thrusts

5 x AMRAP 3 15 Sumo Deadlifts/KB 7 Lateral Burpees Over Bar/15 Air Squats 200M Run/250M Row/550M Bike/ 200M Ski Rest 3:00 Between AMRAPs Pick Up Where You Left Off

Part 1 3 Sets 5 Back Squats Aim for ~75-80% of 1RM Rest 20 Secs 3 DB Squat Jumps (Very Light) Rest 2-3 Mins Between Sets Part 2 For Time 90 Skips/Toe Taps/1:15 Machine 18 DB Thrusters/Wallballs 18 Knee Raises/Sit Ups/Other Core 90 Skips/Toe Taps/1:15 Machine 15 DB Thrusters/Wallballs 15 Knee Raises/Sit Ups/Other Core 90 Skips/Toe Taps/1:15 Machine 12 DB Thrusters/Wallballs 12 Knee Raises/Sit Ups/Other Core Time Cap: 12 mins

Part 1 2 Rounds 800M Run/1000M Row/2200M Bike 30 Sec Plank Hold/Top of Floor Press Hold 50 Push Up/Floor Press 30 Sec Plank Hold/Top of Floor Press Hold Part 2 3-4 Sets 10 Tempo DB Upright Rows 10 Prone Bench Y-Raises

Part 1 3 Sets 5 Deadlifts Aim for ~75-80% of 1RM Rest 20 Secs 2 Max Distance Broad Jumps Rest 2-3 Mins Between Sets Part 2 AMRAP 6 1-2-3-4-5... Power Cleans/KBS/Hip thrusts Box Jumps/Box step Ups/Broad Jumps

[TEAMS OF 2] 3 x AMRAP 10 800M Run/1000M Row/2200M Bike (Together) Directly Into... Max Rounds 30 Wallballs/Thrusters/Push Press 16 Cal Bike/22 Cal Row 30 Synchro Sit-ups/Leg Raises/Other Core

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