Part 1 Deadlift Set 1: 3 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 87% Set 4: Establish a 3-Rep Max Rest 2-3 Mins Between Sets Part 2 50-32-16 Cal Bike/60-45-22 Row/4-4.5min-2-2.5-1-1.5 Effort 50-32-16 Eye Level KBS/Hip Thrust/DB Hang Clean Time Cap: 15 mins

On the 3:00 x 4 Sets 400m Run/Ski/500 Row/1100 Bike 8 Thrusters/Wall Balls/2x Air Squats - Rest 3:00 - On the 3:00 x 3 Sets 400m Run/Ski/500 Row/1100 Bike 6 Thrusters 2 Burpee Pull-ups/Devils Press - Rest 3:00 - On the 3:00 x 2 Sets 400m Run/Ski/500 Row/1100 Bike 4 Thrusters 4 Burpee Pull-ups

Part 1 Bench Press Set 1: 3 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 87% Set 4: Establish a 3-Rep Max Rest 2-3 Mins Between Sets Part 2 Buy-In: 400m Run/Ski/500 Row/1100 Bike/2min Effort ...into 5 Rounds 20 Push-ups/Floor Press 12 Knee Raises/Other Core ...into Cash-Out: 400m Run/Ski/500 Row/1100 Bike/2min Effort Time Cap: 16 mins

On the Minute x 28 Min 1: Machine Calories Min 2: DB Hang Power Snatch/KBS Min 3: Machine Calories Min 4: Box Jumps/Broad Jump/ Reverse Lunges

Part 1 Plyometrics On the 40 sec x 6: Min 1: 3 Reactive Vertical Jumps Min 2: 10 Lateral Bounds (5/Side) Part 2 Back Squat Set 1: 3 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 87% Set 4: Establish a 3-Rep Max Rest 2-3 Mins Between Sets Part 3 For Time 30-25-20 Cal Row/21-17-14 Bike/25-20-15 Ski 30-25-20 Wall Balls Time Cap: 12 mins

[TEAMS OF 2] 3 Rounds 400m Run/Ski/500 Row/1100 Bike (Together) 8 Ring Rows 24 Synchro Alt DB Snatch/Plate GTOH - Directly Into - 6 Rounds 200m Run/Ski/250 Row/550 Bike (Together) 4 Ring Rows 12 Synchro Alt DB Snatch/Plate GTOH Time Cap: 30 mins

Part 1 Deadlift 2 Reps at 80% 1 Rep at 85% Max Reps to Technical Failure at 90% Rest 2-3 Mins Between Sets Part 2 4 Rounds 8 Cal Bike/11 Row/9 Ski/45sec Effort 12 Strict Pull ups/Ring Rows/Jumping 8 Cal Bike/11 Row/9 Ski/45sec Effort 12 Double DB Sumo Deadlifts/KB Rest 1:00 Between Sets Time Cap: 21 mins

4 x AMRAP 4 Buy-in: 400M Run/500 Row/400 Ski/1100 Bike Max Rounds in Remaining Time: 8 Thrusters/Wallballs/16 Air Squats 8 Lateral Burpees Over The Bar/Box Jumps/Machine Cals Rest 4:00 Between AMRAPs; Pick Up Where You Left Off

Part 1 Bench Press 2 Reps at 80% 1 Rep at 85% Max Reps to Technical Failure at 90% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 11 Cal Row/8 Bike/9 Ski/50-60s Effort/150M Run 2.4.6.8... DB Push Press/BB/Strict Press 2.4.6.8...Knee Raises/Other Core

8 Rounds 15 Cal Bike/21 Cal Row/17 Cal Ski/75-90s Effort 200M Run/15 Burpees/250 Row/550 Bike/200 Ski 18 Kettlebell Swings/Eye Level Swing/DB Snatch Time Cap: 28 mins

Part 1 Every 40 sec x 6 Rotate btwn 2 movements Movement 1: 3 DB Squat Jumps Movement 2: 2 High Box Jumps Part 2 Back Squat 2 Reps at 80% 1 Rep at 85% Max Reps to Technical Failure at 90% Rest 2-3 Mins Between Sets PART 3 For Time 400m Run/500 Row/1100 Bike/400 Ski 30m (3 Lengths) Single-Arm Suitcase Lunge 400m Run/500 Row/1100 Bike/400 Ski 30m Single-Arm Front Rack Lunge 400m Run/500 Row/1100 Bike/400 Ski 30m Single-Arm Overhead Lunge 400m Run/500 Row/1100 Bike/400 Ski Tim

THRIVE-MAS Step & Workout