Part 1 Push Press/Strict Press 3 Sets 3 Reps at 77-82% Rest 2-3 Mins Between Sets back-off week Part 2 10-9-8-7-6-5-4-3-2-1 OH DB Tri Ext/Skull Crushers Push-ups/2x Mountain Climbers/Burpees Ring Rows/BOR/Alt Plank Row Time Cap: 18 mins

On The 3:00 x 4 Sets 15 Box Jumps/2x Reverse Lunges/Box Step Ups 400M Run/Ski/500 Row/1100 Bike/2:00-2:30 Effort - Rest 3:00 - On The 3:00 x 3 Sets 18 Box Jumps/2x Reverse Lunges/Box Step Ups 400M Run/Ski/500 Row/1100 Bike/2:00-2:30 Effort - Rest 3:00 - On The 3:00 x 2 Sets 21 Box Jumps/2x Reverse Lunges/Box Step Ups 400M Run/Ski/500 Row/1100 Bike/2:00-2:30 Effort

Part 1 Front Squat/Back Squat/DB Squat 3 Sets 3 Reps at 77-82% Rest 2-3 Mins Between Sets back-off week Part 2 6 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 Effort 20 Alt Single Leg V-Ups/Leg Raises/Side Planks Hip Lifts 10M Single DB Overhead Walking Lunge (R) 10M Single DB Overhead Walking Lunge (L) Time Cap: 22 mins

AMRAP 30 Max Calorie Machine Every 3:00 [Starting at 0:00] 15 Push-ups/Floor Press/2x Plank Shoulder Taps 50M Farmers Carry

Part 1 3 Sets 3 Deadlifts/DB/Med ball 2 Power Cleans/DB/Med ball 1 Hang Clean/DB/Med ball Rest 2-3 Mins Between Sets back-off week Part 2 4 Rounds 15 Hang Power Cleans/DB/Med ball 30 Lateral Hops 15 Thrusters/DB/Med ball 30 Lateral Hops Rest 1:00 Between rounds Time Cap: 16 mins

6-10 Rounds 200M Run (Together)/Ski/250 Row/550 Bike/1:00-1:15 Effort 12 Synchro 1-arm Devil Press/DB Snatch/KB Swings 12 Ring Row/Inverted Row Time Cap: 40 mins

Part 1 Back Squat Set 1: 5 Reps at 83% Set 2: 3 Reps at 88% Set 3: 1+ Reps at 93% Rest 2-3 Mins Between Sets Part 2 4 Rounds 9 Front Squats/Goblet 9 Strict Pull-ups/Ring Rows/BOR Time Cap: 16 mins

4 x AMRAP 4 30 Alt Hang DB Snatches/KBS/SL Hip Thrust (15/Side) Max Cal Machine in Remaining Time Rest 3:00 Between AMRAPs

Part 1 Bench Press Set 1: 5 Reps at 83% Set 2: 3 Reps at 88% Set 3: 1+ Reps at 93% Rest 2-3 Mins Between Sets Part 2 For Time 5-10-15-20-25/:30-:45-1:15-1:30-2:00 Calorie Machine DB Bench Press /Floor Press 10-20-30-40-50 Skips/Plate Hops Time Cap: 16 mins

5 Rounds 600M Run/Ski/750 Row/1650 Bike/3:00-3:45 Effort 12 Knee Raises/Other Core 400M Run/500 Row/1100 Bike/2:00-2:30 Effort 100M Farmers Carry/Bear Hug Carry/20 Box Step Ups Time Cap: 40 mins

Part 1 Every 40 seconds x 6: Min 1: 12 Skater Hops (6 Each Side) Min 2: 20 Single-Leg Line Hops (10 Each Leg) Part 2 Power Clean/Deadlift Set 1: 5 Reps at 83% Set 2: 3 Reps at 88% Set 3: 1+ Reps at 93% Rest 2-3 Mins Between Sets Part 3 AMRAP 2 3 Hang Power Cleans/Deadlift/Hip Thrusts 3 Burpee Box Jumps/Box Jumps Only - Rest 1:00 - AMRAP 3 3 Hang Power Cleans/Deadlift/Hip Thrusts 3 Burpee Box Jumps/Box Jumps Only - Rest 1:00 - AMRAP 4 3 Hang Power Cleans/Deadlift/Hip Thrusts 3

Every 2 Mins for As Long as Possible 200M Run/Ski/250 Row/550 Bike/:45-1:15 Effort 3 Pullups/Inverted Row/BOR 7 Push Up/Floor Press 12 Air Squat/Lunges Time cap: 40 mins