Part 1 On The 2:30 x 5 Sets 3 Close-Grip Bench Press + 6 Bench Press Barbell: 60% of 1RM Bench Press Part 2 AMRAP 10 10 Push Press/DB 20 Eye Level/Kettlebell Swings 30 Sit-ups/Other Core

4 x AMRAP 4 12 Cal Bike/17 Cal Row 10 DB Step-Back Lunges 5 Devil Press *Rest 4:00 Between AMRAPs *Pick Up Where You Left Off

Part 1 On The 2:30 x 5 Sets 3 Sumo Deadlifts + 6 Conventional Deadlifts Barbell: 60% of 1RM Deadlift Part 2 For Time 25 Box Jumps/Broad Jumps 25 Deadlifts/Hip Thrusts 50 Air Squats/25 Burpees 40 Cal Row/28 Bike 50 Air Squats/25 Burpees 25 Deadlifts/Hip Thrusts 25 Box Jumps/Broad Jumps Time Cap: 15 mins

AMRAP 18 8 Knee Raises/Other Core 16 Double DB Hang Power Snatch/Plate Hang to OH 20 Cal Bike/29 Cal Row - Rest 2:00 - AMRAP 18 4 Knee Raises/Other Core 8 Double DB Hang Power Snatch/Plate Hang to OH 10 Cal Bike/15 Cal row

Part 1 On the Minute x 6: Minute 1: 4 Back Rack Quarter Squat Jumps Minute 2: 10 Single-Leg Pogo Hops (Each Leg) Part 2 On The 2:30 x 5 Sets: 3 Front Squats + 6 Back Squats Barbell: 60% of 1RM Back Squat Part 3 10 Rounds 10-9-8-7-6-5-4-3-2-1 Front Squats/Goblet 5 Strict Pull-ups/Inverted Row/BB Row

Part 1 AMRAP 6 10 DB Deadlift 10 Box Jump 10 DB Deadlift 11 Box Jump 10 DB Deadlift 12 Box Jump ...Continue adding 1 box jump rep each round! After 6 Minutes, Rest 3 Mins, Then: AMRAP 6 10 Box Jump 10 DB Deadlift 10 Box Jump 11 DB Deadlift 10 Box Jump 12 DB Deadlift ...Continue adding 1 deadlift rep each round! Part 2 For Quality 15-12-9-6 DB Curls Bench Assisted SA DB Rows/Per Side

Part 1 On The 2:00 x 6 Sets 2 Sumo Deadlifts + 4 Conventional Deadlifts Barbell: 65% of 1RM Deadlift Part 2 AMRAP 12 21 Knee Raises/ Other Core 21 Power Cleans/ DB/Med Ball Rest 1:00 18 Knee Raises 18 Power Cleans Rest 1:00 15 Knee Raises 15 Power Cleans Rest 1:00 12 Knee Raises 12 Power Cleans Rest 1:00 9 Knee Raises Max Power Cleans in Remaining Time

On the Minute x 30: Min 1: Machine Cals Min 2: Box Jump Overs/ Burpees

Part 1 On The 2:00 x 6 Sets 2 Front Squats + 4 Back Squats Barbell: 65% of 1RM Back Squat Part 2 4 x AMRAP 3 30 Skips/Hop overs 15 Push Press/DB 24 Cal Bike/34 Cal Row *Rest 1:00 Between AMRAPs *Pick Up Where You Left Off

For Time 1000M Row/Bike/Ski Directly Into... 4 Rounds 10 Alt DB Snatch/Hang Power Snatches 15 Alt V-ups/Sit-ups/Other 20 Jumping Lunges 500M Row/Bike/Ski Time Cap: 25 mins

Part 1 On the Minute x 6: Min 1: 4 Clapping Push-ups Min 2: 6 Lateral Bounds w/ Hop (3/Side) Part 2 On The 2:00 x 6 Sets: 2 Close-Grip Bench Press + 4 Bench Press Barbell: 65% of 1RM Bench Press Part 3 AMRAP 12 5 Strict Pull-ups/Ring Rows 10 Sumo Deadlift/KB 15 Push-ups/Elevated

AMRAP 8 P1 : 40 Box Jumps, 40 Wallballs P2 : Machine Cals Rest 4 Mins AMRAP 6 P1 : 30 Box Jumps, 30 Wallballs P2 : Machine Cals Rest 3 Mins AMRAP 4 P1 : 20 Box Jumps, 20 Wallballs P2 : Machine Cals Rest 2 Mins AMRAP 2 P1 : 10 Box Jumps, 10 Wallballs P2 : Machine Cals