Part 1 3 Sets 5 Bench Press at 83% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 For Time Buy-in : 30 Alt V-ups/Sit-ups/Dead bug 5 Rounds: 8 Push Press/DB 10 Knee Raises/Lying Leg Raises Buy-out: 30 Alt V-ups/Sit-ups/Dead bug Time Cap: 15 mins

3 x AMRAP 6 48 Cal Bike/70 Cal Row/60 Cal Ski Into... Max Rounds: 10 Lateral Burpees Over Bar 10 Power Cleans/DB/Med Ball/DB Snatch 30 Air Squats Rest 3:00 Between AMRAPs

Part 1 3 Sets 5 Deadlifts at 83% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 4 Rounds 15 Kettlebell Swings /Hip Thrusts 12 Box Jumps/Broad Jumps 500M Row/1200M Bike/2.5 Min Machine Time Cap: 16 mins

AMRAP 30 Max Distance Machine Every 3:00 [Starting at 0:00]: 5 Strict Pull-ups/Inverted Row/BB Row 10 Push-ups/Elevated/Floor Press 15 Sit-ups/Other Core

Part 1 On the 2:00 x 3 Sets 20 Single-Leg Pogo Hops (R) - Rest 0:15 - 20 Single-Leg Pogo Hops (L) Part 2 3 Sets 5 Back Squats at 83% 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 3 3 Rounds 60 Skips/Hop Overs/1 Min Machine 9 Front Squats/Goblet 12 Cal Bike/17 Cal Row Time Cap: 9 mins

[TEAMS OF 2] On the 8:00 x 3 Rounds: 30 Burpee Pull-ups/Burpee Ring Pullups/30 Cal Ski 60 Single DB Hang Clean & Jerks Cal Row in Remaining Time

Part 1 A) 3 Sets 5 Deadlifts at 80% B) 1 Drop Set: Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 AMRAP 10 4 Strict Pull-ups/BB Row/Ring Row 8 Sumo Deadlifts/KB/Hip Thrusts 4 Strict Pull-ups/BB Row/Ring Row 16 Push-ups/Floor Press

4 x AMRAP 4 20 Jumping Lunges/Reverse Lunges 24 Cal Row/17 Cal Bike/20 Cal Ski 20 Front Squats/Goblet Rest 4:00 Between Rounds Pick Up Where You Left Off

Part 1 A) 3 Sets 5 Bench Press at 80% B) 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 For Time 15-12-9-6-3 DB Push Press/Strict Press 450-360-270-180-90M Row /1000-800-600-400-200M Bike 50-40-30-20-10 Skips/Hop Overs Time Cap: 12 mins

3 Rounds 24 Air Squats/12 Burpees 12 Cal Row/8 Cal Bike 18 Alt DB Snatches/ Plate GTOH Directly Into... 3 Rounds 24 Air squats/12 Burpees 12 Cal Row/8 Cal Bike 18 KB Swings/ Weighted Good Mornings Time Cap: 30 mins

Part 1 4 Sets 3 Back Squat Jumps - Rest 0:20 - 2 Unweighted Vertical Jumps Rest 1-2 Mins Between Sets Part 2 A) 3 Sets 5 Back Squat at 80% B) 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 3 3 x AMRAP 2 15 Wallballs/Push Press 10 Cal Bike/8 Cal Ski/14 Cal Row 10 Knee Raises/Other Core Rest 2:00 Between Rounds Pick Up Where You Left Off

In Teams of 2 Together - 1000M Row/2200M Bike Shared - 160 BB Bent Over Row/DB Synchro - 80 Barbell Push Press/DB Together - 1000M Row/2200M Bike