Part 1 Bench Press Build to Heavy Set of 10 Part 2 2 Rounds for Reps 2:00 of Row Cal/Bike/Ski 2:00 of V-ups/Other Core 2:00 of...

On the 5:00 x 6 Rounds 10 Strict Pull-ups/Ring Rows/Inverted Row 20 DB Snatches 400M Run/Bike/Row/Ski

Part 1 Back Squat Build to Heavy Set of 10 Part 2 3 Rounds AMRAP 1 10 Front Squats/Goblet Max Push Ups/Lateral Burpees Over Bar Rest 1:00...

For Time 1000M Row/Run/ Bike 20 Box Jumps 20 Push Press 20 Box Jumps 400m Farmer’s Carry 20 Box Jumps 20 Push Press 20 Box Jumps...

Part 1 Plyos On the 1:30 x 4 Sets: 5 Continuous Tuck Jumps Part 2 Deadlift Build to Heavy Set of 10 Part 3 10-9-8-7-6-5-4-3-2-1 Deadlifts...

Each round is on a 3:00 clock 15 Barbell Bent Over Rows/DB 200M Run/Skipping/Short Quick & Steps Ups Max Reps DB Step Up Over Rest 1 Min...

Part 1 Strict Press 6 Strict Press at 75% 4 Strict Press at 80% 2 Strict Press at 85% Rest 2-3 Mins Between Sets Part 2 8 Rounds...

Part 1 4 x 4:00 Intervals 21 Cal Row 21 Kettlebell Swings 15 Box Jumps/Burpees Rest 4:00 Between Intervals Part 2 Min 1: 10 Sit-ups/Other...

Part 1 Hang Power Cleans/BB Hip Thrusts 6 Hang Power Cleans at 75% 4 Hang Power Cleans at 80% 2 Hang Power Cleans at 85% Rest 2-3 Mins...

Part 1 Plyometrics-Fast Feet Agility Drills (Low Plate) 2 Rounds 10 Scissor Toe Taps 10 Straddle Hops 10 Forward Step Ups 10 Lateral Step...

8 Sets 6 (R) DB Farmer Lunge 6 (L) DB Farmer Lunge Rest 30 Secs Then, As Fast As Possible: 12 Box Jumps Rest 1 Min Between Sets

‍5 Rounds 60 Single Skips 250M Row 20 DB Snatch 10 Single Arm Ring Rows Rest 1:00 Between Rounds