EMOM 28 (7 Rounds) Complete 8-12 Reps of each Min 1 - Half kneeling DB shoulder press R Min 2 - Half kneeling DB shoulder press L Min 3 -...

PART 1 9-7-5-3-15 Back Squat PART 2 Every 4 Mins for 6 Rounds 100m Farmer Carry 10 DB Step Up & Over 500m Bike/200m Ski Rest remainder of...

PART 1 On the 3:00 x 3 Sets: 8 Bench Press Start First Set at 60% & Build PART 2 AMRAP 4: 16 Cal Row 16 Alt Hang DB Snatch 16 Push-ups...

On the Minute x 20 Min 1 - Calorie Bike Min 2 - Box Jumps/Broad Jumps/Plate Jumps Min 3 – 250m Row Min 4 - Rest

5 Rounds: 1200m Bike/400m Ski 30 Sit-ups/Other Core 15 Deadlifts/DB ‍Time Cap: 30 Minutes

7 Rounds 30 Double Unders/DB Hop Overs/Singles 15 Kettlebell/DB Swings 10 - 1/4 Get Up Right 10 - 1/4 Get Up Left

3 Rounds 25 Box Jump Over/Broad Jumps/DB Hop Over 3-5 Wall Walk/Inchworm/Shoulder Taps 30 Kettlebell Overhead Swing 3-5 Wall Walk/Pike...

PART 1 5 Rounds 5 SL Squat, R/SL Box Slow Lower 5 SL Squat, L/SL Box Slow Lower 10 Standing Banded Abduction, R 10 Standing Banded...

For Time: 25 Barbell Clean & Jerk/DB/Push Press 250M Row/600M Bike 20 Barbell Clean & Jerk/DB/Push Press 250M Row/600M Bike 15 Barbell...

5 Rounds x AMRAP 4: 20 Calorie Row 20 Calorie Bike Max 10m Shuttle Runs/Ski ‍Rest 4:00 Between Rounds

Following a 30-minute clock: 0:00 - 7 Bench Press 2:00 - 7 Bench Press 4:00 - 7 Bench Press 6:00 - 5 Bench Press 8:00 - 5 Bench Press...

EMOM 28 (7 Rounds) Complete 8-12 Reps of each Min 1 - Box Jump Overs Min 2 - Strict Pull Ups Min 3 - Alt Double DB Front Rack Lunge Min 4...