Part 1 Plyometrics On the Minute x 6 Min 1: 4 Depth Drops Min 2: 12 Lateral Skater Hops (6/Side) Part 2 Push Press 3 Sets 3 Push Press...

Part 1 4 x 2:00 Intervals 20/16 Cal Bike Erg 16 Burpees/Push Ups/Mountain Climbers Rest 3:00 Between Intervals Pick Up Where You Left Off...

Part 1 Front Squat 3 Sets 3 Front Squats Start at 75% and Build Rest 2-3 Mins Between Sets Part 2 On the 2:00 x 6 Sets 200M Run...

On the 3:00 x 10 Rounds 10 Kettlebell Swings 400M Row/Bike/Ski/Run

For Time 50 Goblet Squats 400M Run 21 Strict Pull-ups/Ring Rows 800M Run 21 Strict Pull-ups/Ring Rows 400M Run 50 Goblet Squats

Part 1 Power Cleans 3 Sets 3 Power Cleans Start at 75% and Build Rest 2-3 Mins Between Sets Part 2 For Time 36 Cal Row/Bike/Run/Ski 45 DB...

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...