Part 1 3 Sets 3 Deadlifts 2 Power Cleans 1 Hang Clean Rest 2-3 Mins Between Sets Barbell: 70-80% of 1RM Power Clean Part 2 AMRAP 2 20 Kettlebell Swings 20 Box Jumps Hang Power Cleans/Hip Thrusts in Remaining Time Rest 1:00   AMRAP 4 30 Kettlebell Swings 30 Box Jumps Hang Power Cleans Rest 1:00 AMRAP 6 40 Kettlebell Swings 40 Box Jumps Hang Power Cleans

On the 5:00 x 6 Rounds AMRAP 1:30 5 Strict Pull-ups/Ring Rows 10 Sit-ups/Other core 15 Air Squats Row/Bike/Ski Cals in Remaining Time

Part 1 3 Sets 5 Push Press at 75-83% Rest 2-3 Mins Between Sets Part 2 For Time 500M Row/1200 Bike/400 Ski Into... 6 Rounds 12 Box Jumps/12 Cal Row/Lateral Burpees Over Bar 12 Push Press/DB Into... 250M Row/550 Bike/200 Ski Time Cap: 15 mins

AMRAP 6 18-15-12 Deadlifts/KB/Weighted Good Morning Sit ups/Other Core Cal Row/Ski/Bike in Remaining Time Rest 2:00 AMRAP 6 15-12-9 Deadlifts/KB/Weighted Good Morning Sit ups/Other Core Cal Row/Ski/Bike in Remaining Time Rest 2:00 AMRAP 6 12-9-6 Deadlifts/KB/Weighted Good Morning Sit ups/Other Core Cal Row/Ski/Bike in Remaining Time

Part 1 On the Minute x 6: Min 1:  20M Power Skips for Height Min 2:  3 Depth Drops Part 2 3 Sets 5 DB Bulgarian Split Squats/Side Rest 2-3 Mins Between Sets Part 3 For Time 3 Rounds 30 Skips 10 Single DB Box Step-ups(5/side) 10 Single DB Hang Snatches(5/side) Rest 2:00 3 Rounds 30 Skips 10 Single DB Box Step-ups(5/side) 10 Single DB Hang Snatches(5/side) Time Cap: 15 mins

Part 1 Every 5 Mins for 20 Mins 250M Row/Bike/Ski 10 Pull Ups/Inverted Row 15 DB Shoulder to Overhead/ Sandbag 250M Row/Bike/Skip Part 2 3 Supersets 30 Banded Straight Arm Lat Pulldowns 30 Banded Tricep Pushdowns Rest 1:00 Between Supersets

Part 1 On The 3:00 x 4 Sets 4 Close-Grip Bench Press + 8 Bench Press Barbell: 50% of 1RM Bench Press Part 2 On the Minute x 15: Min 1: Row/Bike/Ski Min 2: Push-ups/Elevated Min 3: Barbell Bent Over Rows/DB

AMRAP 20 5 Deadlifts/Hip Thrusts 10 Power Cleans/KB Swing 15 Box Jumps/Broad Jumps 50M Farmer’s Carry

Part 1 On The 3:00 x 4 Sets: 4 Front Squats + 8 Back Squats Barbell: 50% of 1RM Back Squat Part 2 3 Rounds 500M Bike/Row/Ski 25 Wallballs/Goblet Squat/Push Press 25 Alt V-ups/Sit Up/Leg Raises Time Cap: 12 mins

10 Rounds 30 Skips/Skater Hops/DB Hop Overs 200M Row/Bike/Ski 10-9-8-7-6-5-4-3-2-1  Burpee Pull-ups/Strict Pullups/Devils Press Rest 30 Secs Between Rounds Time Cap: 30 mins

Part 1 On the Minute x 6: Min 1:  3 Reactive Vertical Jumps Min 2:  10 Lateral Bounds (5/Side) Part 2 On The 3:00 x 4 Sets: 4 Sumo Deadlifts + 8 Conventional Deadlifts Barbell: 50% of 1RM Deadlift Part 3 8 x AMRAP 1 10 x 10M Shuttle Runs/7 Cal Row/6 Cal Ski/10 Burpees DB Snatches in Remaining Time Rest 1 Min Between AMRAPs

TEAMS OF 2 [2 Rounds] AMRAP 5 60 Push Press Max Cal Bike/Row/Ski AMRAP 5 60 Knee Raises/Other Core Max Cal Bike/Row/Ski AMRAP 5 60 Front Squats/Goblet Max Cal Bike/Row/Ski