Part 1 3 Sets 5 Reps Back Squat @ 75-80% Rest 2-3 Mins Between Sets Part 2 5 Rounds 50-40-30-20-10 Cal Row/Bike/Ski 2 Lengths Single DB Overhead Lunges/Box Step Ups Time Cap: 18 mins

6 Rounds 10 Power Cleans/Med Ball Cleans 500M Row/Ski/Burpees 10 Strict Pull-ups/Ring Rows/ Inverted Row Time Cap: 30 mins

Part 1 3 Sets 5 Reps Bench Press @ 75-80% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 Cal Bike [On the 00:00]: 20 DB Push-ups [On the 02:00]: 100M Farmer’s Carry [On the 04:00]: 20 DB Push-ups [On the 06:00]: 100M Farmer’s Carry [On the 08:00]: 20 DB Push-ups [On the 10:00]: 100M Farmer’s Carry

On the 3:00 x 10 Rounds: 250M Row/Bike/Ski 10 Sit-ups/Other Core 10 Wallballs/Goblet Squats/Push Press 30 Skips/Toe Taps/Double Unders Cal Machine in Remaining Time

Part 1 On the Minute x 6: Min 1: 5 Tuck Jumps Min 2: 20 Pogo Hops Part 2 3 Sets 5 Reps Deadlift @ 75-80% Rest 2-3 Mins Between Sets Part 3 9 Rounds 5 Burpee Box Jumps/Box Jumps/Broad Jumps 5 Deadlifts/Hip Thrusts Time Cap: 12 mins

3 Rounds 10 DB Floor Press 10 Weighted Sit Up/Other Core Rest 1 Min 2 Rounds 15 DB Floor Press 15 Weighted Sit Up/Other Core Rest 1 Min 1 Round 30 DB Floor Press 30 Weighted Sit Up/Other Core

Part 1 On the 3:00 x 3 Sets 5 Tempo Sumo Deadlifts @ 65% *3 Secs Up, 3 Secs Down Part 2 10 x AMRAP 1 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups/Ring Rows Push-ups/DB Floor Press in Remaining Time Rest 30 Secs Between AMRAPs

5 Rounds 400M Row/Bike/Ski 30 Sit-ups/Other Core 20 DB Goblet Squats 100M Farmer’s Carry Rest 1:00 Between Rounds

Part 1 On the 3:00 x 3 Sets 5 Tempo Strict Press @ 65% *3 Secs Up, 3 Secs Down Part 2 AMRAP 12 8 Push Jerks/Push Press 60 Single Skips/Plate Toe Taps/ Hop Overs 16 Cal Bike/Row/Ski

For Time 800M Run/Bike/Ski 10 Power Cleans/DB/Hip Thrusts 1000M Row/Bike/Ski 10 Power Cleans/DB/Hip Thrusts 1000M Row/Bike/Ski 10 Power Cleans/DB/Hip Thrusts 800M Run/Bike/Ski

Part 1 On the 1:30 x 4 Sets: 4 Seated High Box Jumps Part 2 On the 3:00 x 3 Sets 5 Tempo Front Squats @ 65% *3 Secs Up, 3 Secs Down Part 3 3 Rounds AMRAP 1:30 20 Knee Raises/Other Core Max Box Jumps/Burpees Rest 1 Min AMRAP 1:30 20 Wallballs/Push Press Max Box Jumps/Burpees Rest 1 Min

10 Rounds 10 Alt DB Shoulder Rack Lunge 3-5 Strict Pull Up/7-10 Inverted Row