Part 1 3 Sets 5 Reps Push Press @ 75-80% *Rest 2-3 Mins Between Sets Part 2 For Time 50 DB Bent Over Rows 50 Crush Grip Z-Press 800M Row/Bike/Ski 50 Crush Grip Z-Press 50 DB Bent Over Rows Time Cap: 18 mins

On the 3:00 x 10 Sets [SET A] 1000M Bike/Row/Ski 12 Sit-ups/Toes to Bar/Other Core [SET B] 1000M Bike/Row/Ski 12 Single-Arm DB Overhead Lunges *Alternate Between Sets A & B

Part 1 3 Sets 5 Reps Power Clean @ 75-80% * Rest 2-3 Mins Between Sets Part 2 3 Rounds 14 Cal Row/Bike/Ski 12 Box Jumps/Burpees/Lateral Burpees Over Bar 10 Hang Power Cleans/Kettle Bell Swing/Hip Thrust Time Cap: 12 mins

5 Rounds 1:00 DB Bench Press 1:00 Machine Cals/Shuttle Runs 1:00 Strict Pull-ups/Ring Rows 1:00 Farmer’s Carry (10-Meters) 1:00  Rest

Part 1 On the Minute x 6 Min 1:  6 DB Deadlift Jumps Min 2:  4 Continuous Broad Jumps Part 2 3 Sets 5 Reps Front Squat @ 75-80% * Rest 2-3 Mins Between Sets Part 3 AMRAP 8 2-4-6-8... DB Snatches DB Goblet Squats

[TEAMS OF 2] AMRAP 20 Partner 1: Max Cal Bike/Ski/Row Partner 2: 20 Sit-ups/Other Core 15 Box Jumps/Reverse Lunges/Squat Jumps 15 Push Press/Strict Press/DB

Part 1 3 Sets 5 Reps Back Squat @ 75-80% Rest 2-3 Mins Between Sets Part 2 5 Rounds 50-40-30-20-10 Cal Row/Bike/Ski 2 Lengths Single DB Overhead Lunges/Box Step Ups Time Cap: 18 mins

6 Rounds 10 Power Cleans/Med Ball Cleans 500M Row/Ski/Burpees 10 Strict Pull-ups/Ring Rows/ Inverted Row Time Cap: 30 mins

Part 1 3 Sets 5 Reps Bench Press @ 75-80% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 Cal Bike [On the 00:00]: 20 DB Push-ups [On the 02:00]: 100M Farmer’s Carry [On the 04:00]: 20 DB Push-ups [On the 06:00]: 100M Farmer’s Carry [On the 08:00]: 20 DB Push-ups [On the 10:00]: 100M Farmer’s Carry

On the 3:00 x 10 Rounds: 250M Row/Bike/Ski 10 Sit-ups/Other Core 10 Wallballs/Goblet Squats/Push Press 30 Skips/Toe Taps/Double Unders Cal Machine in Remaining Time

Part 1 On the Minute x 6: Min 1: 5 Tuck Jumps Min 2: 20 Pogo Hops Part 2 3 Sets 5 Reps Deadlift @ 75-80% Rest 2-3 Mins Between Sets Part 3 9 Rounds 5 Burpee Box Jumps/Box Jumps/Broad Jumps 5 Deadlifts/Hip Thrusts Time Cap: 12 mins

3 Rounds 10 DB Floor Press 10 Weighted Sit Up/Other Core Rest 1 Min 2 Rounds 15 DB Floor Press 15 Weighted Sit Up/Other Core Rest 1 Min 1 Round 30 DB Floor Press 30 Weighted Sit Up/Other Core