Part 1 On the Minute x 6: Min 1:  5 Plyo Push-ups to Plates Min 2:  5 Squat Jumps Part 2 3 Sets 5 Reps Bench Press @ 75-85% Rest 2-3 Mins Between Sets Part 3 AMRAP 12 5 Strict Pull-ups/Inverted Row/BOR 10 Hand-Release Push-ups 225M Row/180M Ski

On the 3:00 x 10 Sets Set 1:  30 Box Jumps/15 Burpee Box Jumps Set 2:  40 Single DB Push Press Set 3:  500M Row/Ski/2 Min Shuttle Runs Set 4:  7 Laps Farmers Carry Set 5:  1000M Bike

Part 1 3 Sets 5 Reps Back Squat @ 75-85% Rest 2-3 Mins Between Sets Part 2 For Time 25 Knee Raises/Sit Ups/Other Core 500M Row/Bike 5 Lengths DB Front Rack Lunge 500M Row/Bike 25 Knee Raises/Sit Ups/Other Core

Part 1 30 Box Pike Walk Outs/ Inchworm 15 (per side) DB Turkish Get Up 3 Mins L-Sit or L-Hang *Break Up how you choose Part 2 1-3 Sets 1 Length Sled Push [Heavy] 3 Lengths Sled Pull [Moderate] 4 Lengths Sled Push [Light] 3 Lengths Sled Pull [Moderate] 1 Length Sled Push [Heavy] Rest 2-3 Mins Between Sets

Part 1 3 Sets 5 Reps Deadlift @ 75-85% Rest 2-3 Mins Between Sets Part 2 5 Rounds 9 Hang Power Cleans/DB/Med Ball 12 Deadlifts/Hip Thrusts 15 DB Floor Press

[TEAMS OF 3] AMRAP 30 15 Cal Row/Bike/Ski 12 AbMat Sit-ups/Other Core 6 Front Squats/Goblet/Body Weight

Part 1 3 Sets 5 Reps Push Press @ 75-80% *Rest 2-3 Mins Between Sets Part 2 For Time 50 DB Bent Over Rows 50 Crush Grip Z-Press 800M Row/Bike/Ski 50 Crush Grip Z-Press 50 DB Bent Over Rows Time Cap: 18 mins

On the 3:00 x 10 Sets [SET A] 1000M Bike/Row/Ski 12 Sit-ups/Toes to Bar/Other Core [SET B] 1000M Bike/Row/Ski 12 Single-Arm DB Overhead Lunges *Alternate Between Sets A & B

Part 1 3 Sets 5 Reps Power Clean @ 75-80% * Rest 2-3 Mins Between Sets Part 2 3 Rounds 14 Cal Row/Bike/Ski 12 Box Jumps/Burpees/Lateral Burpees Over Bar 10 Hang Power Cleans/Kettle Bell Swing/Hip Thrust Time Cap: 12 mins

5 Rounds 1:00 DB Bench Press 1:00 Machine Cals/Shuttle Runs 1:00 Strict Pull-ups/Ring Rows 1:00 Farmer’s Carry (10-Meters) 1:00  Rest

Part 1 On the Minute x 6 Min 1:  6 DB Deadlift Jumps Min 2:  4 Continuous Broad Jumps Part 2 3 Sets 5 Reps Front Squat @ 75-80% * Rest 2-3 Mins Between Sets Part 3 AMRAP 8 2-4-6-8... DB Snatches DB Goblet Squats

[TEAMS OF 2] AMRAP 20 Partner 1: Max Cal Bike/Ski/Row Partner 2: 20 Sit-ups/Other Core 15 Box Jumps/Reverse Lunges/Squat Jumps 15 Push Press/Strict Press/DB