Part 1 Deadlift 5 Reps at 82% 3 Reps at 86% 2+ Reps at 92% Rest 2-3 Mins Between Sets Part 2 5 Rounds 42-34-25-17-8 Cal Row/30-24-18-12-7 Bike/31-25-18-13-6 Ski/Efforts 4:00-5:00/3:00-4:00/2:00-3:00/ 1:00-2:00/0:30-1:00 25-20-15-10-5 Hang Power Cleans/Deadlifts/KBS Time Cap: 18 Mins

5 x AMRAP 3 13 Cal Bike/19 Row/14 Ski/1:15-1:30 Effort 12 Front Squats/Back Squats/Goblet 10 Box Jumps/2 x Reverse Lunges/ Lateral Burpees Over the Bar Rest 3:00 Between AMRAPs Pick Up Where You Left Off

Part 1 Bench Press 5 Reps at 82% 3 Reps at 86% 2+ Reps at 92% Rest 2-3 Mins Between Sets Part 2 AMRAP 13 30 Skips/Toe Taps/Lateral Skater Hops 12 DB Push Press/DB Strict Press 9 Knee Raises/Other Core

5 Rounds 800M Run/1000 Row/2200 Bike/4:00-5:00 Effort 10 Strict Pull-ups/Ring Rows/BOR 15 Box Jumps/Step Ups/2 x Squat Jumps 100M Farmer's Carry/1 Min Farmer’s Carry March Time Cap: 40 mins

Part 1 A) 3 Sets 10 Lateral Bounds with Hop B) 3 Sets 10 Single-Leg Forward Hops (R) 10 Single-Leg Forward Hops (L) Rest 0:30 Between All Sets Part 2 Back Squat 5 Reps at 82% 3 Reps at 86% 2+ Reps at 92% Rest 2-3 Mins Between Sets Part 3 On the 3:00 x 5 Sets: 10 Cal Bike/17 Row/13 Cal Ski/1:00-1:15 Effort 20 Wallballs/Thrusters/1.5 x Air Squats

Part 1 3 Sets - Each is on a 5-Min Clock 400M Run/500 Row/1100 Bike/1:45-2:15 Effort With Remaining Time Max Rounds & Reps of: 4-6 Strict Pull Up/Inverted Row 12 DB Bench Press/Floor Press No Rest Between Sets Part 2 Sled Push & Pulls

Part 1 Bench Press Set 1: 5 Reps at 79% Set 2: 3 Reps at 83% Set 3: 3+ Reps at 89% *Rest 2-3 Mins Between Sets Part 2 For Time 15-12-9-6-3 Push Press/DB/Strict Press Push-ups/Floor Press/2x Shoulder Taps Strict Pull-ups/Ring Row/BB BOR

Part 1 For Time 2000M Row Time Cap: 12 mins Part 2 3 Sets 15M Sled Push or Pull (Heavy) 50M Farmer’s Carry 0:45 Front Plank *Rest As Needed

Part 1 Back Squat Set 1: 5 Reps at 79% Set 2: 3 Reps at 83% Set 3: 3+ Reps at 89% *Rest 2-3 Mins Between Sets Part 2 3 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 10 Box Jumps/Step Ups/2x Jump Lunges 30M Walking Lunge Variation (3 Lengths) Rd 1: Overhead Rd 2: Front Rack Rd 3: Farmer’s Carry Time Cap: 15 mins

7 Rounds 13 Cal Bike/18 Row/15 Ski/1:15-1:30 Effort 20 Sit-Ups/Tuck Crunches/Other Core 6 Cal Bike/9 Row/7 Ski/:30-:45 Effort 10 Double DB Hang Power Snatch/Plate Hang to OH/KBS Time Cap: 40 mins

Part 1 3 Sets 3 Broad Jumps (Reset Between Reps) *Rest 1 Min Between Sets Part 2 Deadlift Set 1: 5 Reps at 79% Set 2: 3 Reps at 83% Set 3: 3+ Reps at 89% *Rest 2-3 Mins Between Sets Part 3 4 x AMRAP 2 7 Bar-Facing Burpees/Elevated/Push Ups 7 Front Squats/Goblet/Back Squat 75 Skips/Plate Hops/Lateral Skater Hops *Rest 1:00 Between AMRAPs

[Teams of 2] - For Time 1600M Run (Alt. Every 400m)/2000 Row/4400 Bike/8:00-10:00 Effort Directly Into... 12 Rounds (Alt. Full Rounds) 8 Cal Row/6 Bike/7 Ski 8 Hang Power Clean/DB/Hip Thrusts 8 Knee Raises/Other Core Directly Into... 1600M Run (Alt. Every 400m)/2000 Row/4400 Bike/8:00-10:00 Effort Time Cap: 40 mins