Part 1 3 Sets 5 Push Press at 77-82% Rest 2-3 Mins Between Sets Part 2 For Time 20 Strict Pull-ups/Ring Row/BB Row 30 Alt V-ups/Other Core 40 DB Bench Press/Floor Press 30 Sit-ups/Other Core 20 Push-ups/Elevated Time Cap: 12 mins

Part 1 8 x AMRAP 1 5 Front Squats/Heavy Goblet Cal Machine in Remaining Time Rest 3:00 Between AMRAPs Part 2 75 Barbell Curls Time Cap: 7 Mins

Part 1 3 Sets 5 Power Cleans/Hip Thrusts at 77-82% Rest 2-3 Mins Between Sets Part 2 For Time 18-15-12 Hang Power Cleans/Med Ball/KB Swing Box Jumps/Broad Jumps Cal Row/13-11-8 Cal Bike Time Cap: 10 mins

8 Rounds 8 Knee Raises/Other Core 250M Row/550 Bike/200 Ski 16 Push-ups/Floor Press 250M Row/550 Bike/200 Ski Time Cap: 30 mins

Part 1 On the Minute x 6 6 DB Quarter Squat Jumps Part 2 3 Sets 3 Front Squats at 77-82% Rest 2-3 Mins Between Sets Part 3 AMRAP 10 8 DB Walking Lunge Steps/Box Step Ups 12 Cal Bike/1 Min Machine 8 DB Walking Lunge Steps/Box Step Ups 10 Box Jumps/10 Burpees/Push-ups

5 Rounds [Together]: 750M Row/1650M Bike P1/2: 20 Sumo KB Deadlift P2/1: 60 Skips/Plate Hops Time Cap: 30 mins

Part 1 3 Sets 5 Bench Press at 83% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 For Time Buy-in : 30 Alt V-ups/Sit-ups/Dead bug 5 Rounds: 8 Push Press/DB 10 Knee Raises/Lying Leg Raises Buy-out: 30 Alt V-ups/Sit-ups/Dead bug Time Cap: 15 mins

3 x AMRAP 6 48 Cal Bike/70 Cal Row/60 Cal Ski Into... Max Rounds: 10 Lateral Burpees Over Bar 10 Power Cleans/DB/Med Ball/DB Snatch 30 Air Squats Rest 3:00 Between AMRAPs

Part 1 3 Sets 5 Deadlifts at 83% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 4 Rounds 15 Kettlebell Swings /Hip Thrusts 12 Box Jumps/Broad Jumps 500M Row/1200M Bike/2.5 Min Machine Time Cap: 16 mins

AMRAP 30 Max Distance Machine Every 3:00 [Starting at 0:00]: 5 Strict Pull-ups/Inverted Row/BB Row 10 Push-ups/Elevated/Floor Press 15 Sit-ups/Other Core

Part 1 On the 2:00 x 3 Sets 20 Single-Leg Pogo Hops (R) - Rest 0:15 - 20 Single-Leg Pogo Hops (L) Part 2 3 Sets 5 Back Squats at 83% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 3 3 Rounds 60 Skips/Hop Overs/1 Min Machine 9 Front Squats/Goblet 12 Cal Bike/17 Cal Row Time Cap: 9 mins

[TEAMS OF 2] On the 8:00 x 3 Rounds: 30 Burpee Pull-ups/Burpee Ring Pullups/30 Cal Ski 60 Single DB Hang Clean & Jerks Cal Row in Remaining Time