Following a 30 min clock: 0:00 - 5 Back Squat 3:00 - 5 Back Squat 6:00 - 5 Back Squat 10:00 - Max Reps (Single Set) Back Squat Lower...

Teams of 3 3 Rounds 600m Run/750m Row 60 Power Snatches BB/DB /KB Swings 600m Run/750m Row 60 Burpee Box Jumps/Push Up + Box Step Up *...

8 Rounds 12 Unweighted Lungesters 7 DB Shoulder Press 50m DB ½ Up + ½ Rack Carry

5 Sets Max Reps (One Set) DB Bench Press/ DB Narrow Bench Press/Deficit Push Up/Push Up/Strict Ring Dip/Bench Dip 30-60 Sec Plank Hold...

6 Rounds 10 Single Arm Devil's Press 16 Cal Bike ‍Time Cap: 18 Mins

4 Rounds Each Round is on a 3 Min Clock: 400m Run/500m Row 7-10 Toes to Bar/V-Up Max Reps Air Squat

Part 1 EMOM For 12 Minutes 10 Kettlebell Overhead Swing 6 Push Up + Pull Across Part 2 Coaches’ choice accessory or core

5 Rounds 400m Run/500m Row/1200m Bike 15 Overhead Squats/Back Squat/Goblet ‍ Time Cap: 20 Minutes

Part 1 Max Reps Bench Press @ 90% * To Technical Failure ‍ Part 2 4 Rounds 1 Min Alt DB Shoulder Press 1 Min Alt DB Farmer Lunge 1 Min...

20 Rounds 150m Row/400m Bike 5 Burpees/Elevated

For Time 60 Wall Balls 20 Strict Pull Ups/Inverted Row/Renegade Row 40 DB Squats 800m Run/1000m Row 40 DB Squats 20 Pull Ups 60 Wall Balls

Part 1 Max Reps Power Cleans @ 90% ‍ * To Technical Failure ‍ Part 2 3 Rounds: 10 Power Cleans/DB 10 Box Jumps/Steps ‍ Directly Into... ‍...