PART 1 On the 3:00 x 3 Sets: 2 Bench Press Start First Working Set at 80% & Build PART 2 AMRAP 8: 20 Box Jumps 20 Thrusters/DB/Med Ball

7 Rounds 4 Reps with the Kettlebell in the Right Hand: 1 Single Arm Swing + 1 Clean + 1 Snatch + 2 Overhead Lunge 4 Reps with the...

‍5 Rounds 250m Row/600m Bike 15 Push Up + Pull Across/Elevated Shoulder Taps Directly Into... 5 Rounds 250m Row/600m Bike 15 Inverted...

BURN @ 6AM & 9AM

PART 1 3 Supersets 20 Alt Dumbbell Curls (10 per arm) 10 Tricep Extensions PART 2 3 Supersets 10 Curls 20 Alt Tricep Extensions PART 3 3...

5 Rounds Each Round is on a 2-Min Clock 18 Dumbbell Squat Max Reps DB Burpee Power Clean Rest 1 Minute Between Rounds

For Time 3600m Bike 1800m Row 75 Dumbbell Snatches ‍ Performed As Intervals: 2 Min Work; 1 Min Rest

4 Rounds 15 Burpee Broad Jumps 12 Calorie Row 30 Alt Reverse Lunges Rest 2:00 Time Cap: 24 Mins

Part 1 On the 2:30 x 3 Sets: 2 Overhead Squats Part 2 For Time: 21-15-9 Overhead Squats/Front/Goblet 42-30-18 Pull-ups/Ring Rows/Banded...

BURN @ 6AM & 9AM

For Time: (Cap: 30 Mins) 3200m Bike ‍Into... ‍4 Rounds: 8 Deadlifts 30 Sit-ups/Other Core ‍Into... ‍3200m Bike

In Teams of 2 Complete: Part 1 10 Rounds (5 Rounds Each) 30 Double Unders / DB Hop Overs 16 Push Up + Taps Complete 5 Rounds Each in a...