Part 1 On the Min x 6: Min 1:  10 Sec Plate Scissor Steps Min 2:  6 Box Split Jumps Part 2 On The 2:30 x 5 Sets: 3 Front Squats + 6 Back Squats Barbell: 55% of 1RM Back Squat Part 3 AMRAP 2 Machine Cals Rest 1 Min AMRAP 2 10 S. DB Box Step-ups 10 Burpee Box Jumps Rest 1 Min AMRAP 2 Machine Cals Rest 1 Min AMRAP 2 10 S. DB Box Step-ups 10 Burpee Box Jumps Rest 1 Min AMRAP 2 Machine Cals

4 Rounds AMRAP 3 Cal Row/Ski/Bike AMRAP 2 Shuttle Runs/Ski/Bike/Row AMRAP 1 Strict Pull-ups/Ring Row/BB Row Rest 1 Min Between Rounds

Part 1 On The 2:30 x 5 Sets: 3 Close-Grip Bench Press + 6 Bench Press Barbell: 55% of 1RM Bench Press Part 2 For Time 1500M Row/Bike/Ski   Every 3:00 [Starting at 0:00]: 20 Push-ups/Elevated 100M Farmer’s Carry Time Cap: 18 mins

6 Rounds 15 Knee Raises/Toes to Bar/Other Core 40 Skips/Plate Taps/Double Unders 18-15-12-9-6-3  Power Cleans/DB/KB Swing Rest 1:00 Between Rounds *Increasing weight each round - Time Cap: 30 mins

Part 1 On The 2:30 x 5 Sets: 3 Sumo Deadlifts + 6 Conventional Deadlifts Barbell: 55% of 1RM Deadlift Part 2 3 Rounds 20 DB Push Press 15 Alt V-ups/Dead Bugs 20 DB Squats 15 Sit-ups/Leg raises Time Cap: 15 mins

AMRAP 25 100M HEAVY Carry 12 DB Atlas Lunge 100M HEAVY Carry 18 DB Power Clean & Jerk  HEAVY Carry Options: DB Shoulder Rack Carry/D-Ball Bear Hug Carry

Part 1 On The 2:00 x 6 Sets 2 Close-Grip Bench Press + 4 Bench Press Barbell: 60% of 1RM Bench Press Part 2 8 Sets Each of [0:20 Work / 0:10 Rest] A) Pull-ups/Ring Rows B) DB Push Press/Wall Walks C) 1 length Farmer’s Carries D) Push-ups *Rest 30 Secs Between Stations

3 x AMRAP 6 25 DB Snatch/BB Hang Power Snatch/ KB Swing 50 Sit-ups/Other Core 125 Single Skips/Toe Taps/Double Unders Row/Bike/Ski Meters in Remaining Time Rest 3 Mins Between AMRAP

Part 1 On The 2:00 x 6 Sets 2 Front Squats + 4 Back Squats Barbell: 60% of 1RM Back Squat Part 2 AMRAP 12 Run/Bike/Ski Calories   Every 2:30 [Starting at 0:00]: 2 Lengths Double DB Lunge/Reverse Lunge/Box Step Up

On the Minute x 10: 1 Strict Weighted Pull-up (Building)/ Banded Pullup/Inverted Row Rest 5 Mins AMRAP 20 12 Burpees/Elevated 15 Box Jumps/Broad Jumps 18 Kettlebell Swings

Part 1 On the Minute x 6: Min 1: 20M Low Skip Min 2: 3 DB Deadlift Jumps Part 2 On The 2:00 x 6 Sets: 2 Sumo Deadlifts + 4 Conventional Deadlifts Barbell: 60% of 1RM Deadlift Part 3 5 x AMRAP 2 3-6-9-12-15 Knee Raises/Other Core/Toes to Bar 15-12-9-6-3 Deadlifts/Hip Thrusts Cal Row/Bike/Ski in Remaining Time Rest 1 Min Between AMRAPs

10 Rounds 12 Cal Row/Bike/Ski 12 Thrusters/DB/Squat/Push Press Rest 1 Min Between Rounds Time Cap: 30 mins