Part 1 Heavy Set of 10  Bench Press Part 2   For Time 2000m Row/5000m Bike/ 1600m Run   Part 3   3 Sets 10 Barbell Good Mornings

Part 1 1 set Bicep Curl 55's 5 Rounds 5 Chin Ups 10 Tricep Extensions then, 1 set Bicep Curl 55's ‍ Part 2 10-15 Mins build to a Max...

Part 1 Heavy Set of 10  ‍ Front Squat Part 2   For Time   30 Thrusters/Push Press 600m Run/2000m Bike/650m Ski 20 Thrusters /Push Press...

5 Rounds 16 Push Up + Taps 10 Box Jump/Box Step 16 Alt DB Power Snatch 10 Box Jump/Box Step

4 Rounds 200m Run/250m Row/200m Ski 20 Alt DB Shoulder Rack Lunge 200m Run/250m Row/200m Ski 20 DB Push Press

TEAMS OF 3 7 Rounds 15 Kettlebell Swings 15 Power Cleans/DB/Med Ball 15 Box Jumps/Broad Jumps ‍ * Each Teammate Starts at Different...

AMRAP 5:  15 DB Push Press  400m Run/500m Row 15 DB Push Press  Max Cal Row/Bike   ‍ Rest 5 Minutes    ‍AMRAP 5:  12 DB Front...

Part 1 Heavy Set of 10  Bench Press  Part 2 AMRAP 16 12 Burpee Pull-ups/Burpee to Target/Elevated   60 Double Unders/90 Single Skips ...

Part 1 Heavy Set of 10  Front Squat Part 2 AMRAP 12:  12 DB Box Step-ups 8 Single Arm Devil's Press   ‍ On the 0:00/4:00/8:00  400m Row *...

Part 1 3 Rounds 6-8 DB Shoulder Press 10-12 Alt Shoulder Press 10-12 Lateral Raises Rest 1-2 Min Between Rds Rest 4 mins before Part 2  ...

4 Sets Each Set is 4 Rounds of 4 HEAVY Barbell Deadlift/8 DB 12 Air Squat   BETWEEN Each Set, Complete: 400m Run/500m Row ‍

3 Rounds 24 Alt Plank Row* 24 Box Jump Over *1 Rep is BOTH Right + Left side!!!