Part 1 Bench Press Set 1: 5 Reps at 77% Set 2: 3 Reps at 81% Set 3: 3+ Reps at 87% Rest 2-3 Mins Between Sets Part 2 4 Sets 12 Cal Bike/17 Cal Row/15 Cal Ski/1:15-1:30 Effort 15 DB Hang Power Clean/Alt DD Snatch/KBS 12 Knee Raises/Sit-Ups/Other Core - Rest 1:00 - Time Cap: 15 mins

On the 2:00 x Max Rounds 200M Run/Ski/250 Row/550 Bike/0:50-1:00 Effort 5 Burpee Pull-ups/Burpee to target 1-2-3-4-5... Thrusters/Wallballs/Double Air Squats Time Cap: 30 mins

Part 1 Power Clean Set 1: 5 Reps at 77% Set 2: 3 Reps at 81% Set 3: 3+ Reps at 87% Rest 2-3 Mins Between Sets Part 2 For Time 800M Run/Ski/1000 Row/2200 Bike/4:00-5:00 Effort 50 Double DB Power Snatches/KBS/DB Clean & Jerk 50 Double DB Hang Power Cleans/Deadlift/Hip Thrusts 400M Run/Ski/500 Row/1100 Bike/2:00-2:30 Effort Time Cap: 20 mins

AMRAP 30 13 Cal Bike/18 Cal Row/16 Cal Ski/1:15-1:30 Effort 20 Weighted Dead-bugs/Other Core 12 DB OH Press/Viking/BB 200M Run/15 Burpees/1:00-1:15 Machine Effort

Part 1 Every 40 secs x 6: Min 1: 20 Pogo Hops Min 2: 10 Skater Hops (5/Side) Part 2 Back Squat Set 1: 5 Reps at 77% Set 2: 3 Reps at 81% Set 3: 3+ Reps at 87% Rest 2-3 Mins Between Sets Part 3 AMRAP 8 15 Wallballs/DB Thrusters 12 Lateral Burpees Over the Bar/ Elevated/Machine Cals 6 Front Squats/Goblet/Back Squats

AMRAP 20 20 Push Up + Pull Across 40 Alt DB Bent Over Row/Bench Assisted/BB 20 Box Jump/Broad Jump/Box Step Ups

Part 1 3 Sets 5 Push Press at 77-82% Rest 2-3 Mins Between Sets Back-off week Part 2 2 Rounds 24 Knee Raises/Other Core 200m Farmers Carry 12 DB Bench Press/Floor Press/Hand Release Push Ups 100m Single Arm Overhead Carry (50m Each) Time Cap: 18 mins

3 Sets On the 2:00 x 3 Rounds 200m Run/ski/250 Row/550 Bike/0:45-1:00 Effort 5 Burpee Pull-ups/Burpee Ring Row/ Machine Cals 5 Thrusters/Wallballs/10 Air Squats Rest 2:00 Between Sets

Part 1 3 Sets 3 Power Cleans/Deadlift at 77-82% Rest 1-2 Mins Between Sets Back-off week Part 2 2 Rounds 400M Run/Ski/500 Row/1100 Bike/2:00-2:15 Effort 60 Skips/Plate Hops 10 Power Cleans/Deadlift/Hip Thrusts Directly into... 2 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 Effort 30 Skips/Plate Hops 5 Power Cleans/Deadlifts/Hip Thrusts Time Cap: 15 mins

AMRAP 24 Max Calorie Machine Every 2:00 [Starting at 0:00] 12 Single leg V-ups/Other Core 3 Box Jumps/8 Squat Jumps/8 Reverse Lunges

Part 1 Every 40 sec x 6: Min 1: 20m Power Skips for Height Min 2: 3 Depth Drops Part 2 3 Sets 3 Front Squats at 77-82% Rest 1-2 Mins Between Sets Back-off week Part 3 5 Rounds 9 Front Squats/Goblet/18 Air Squats 9 Burpees Over Bar/Machine Cals Time Cap: 8 mins

[TEAMS OF 2] 10 Rounds Each (20 Total) 10 Cal Bike/14 Cal Row/:30-1:00 Effort 12 Russian Kettlebell Swings/DB Hang Power Clean 100m Run/Ski/125 Row/275 Bike Alternate Full Rounds Time Cap: 30 mins