Part 1 Strict Press 3 Sets 5 Strict Press at 77-82% Rest 2-3 Mins Between Sets Part 2 For Time Buy-In: 200M DB Front Rack Carry 3 Rounds 12 DB Push Press/Strict Press 20M DB Walking Lunge/Rev Lunge 12 Alt V-ups/Other Core 100M Single-Arm DB Overhead Carry (50m Each Arm) Cash Out: 200M Farmer’s Carry Time Cap: 18 mins

6 x AMRAP 2 3 Power Cleans/Deadlift/Kettlebell Swing 6 Burpee Pull-ups/Strict Pull Ups/ Machine Cals 12 Air Squats Max Cal Machine in Remaining Time Rest 4:00 Between AMRAPs

Part 1 Front Squat 3 Sets 3 Front Squats at 77-82% Rest 1-2 Mins Between Sets Part 2 AMRAP 7 200M Run/250 Row/550 Bike/200 Ski 12 Thrusters/24 Air Squats 12 Knee Raises/Other Core - Rest 2:00 - AMRAP 7 100M Run/125 Row/275 Bike/100 Ski 6 Thrusters/12 Air Squats 6 Knee Raises/Other Core

4 Rounds for Total Reps 3:00 of Machine Calories 2:00 of Burpees/Box Jumps/Push-ups 1:00 of Strict Pullups/Ring Rows/Renegade Row Rest 2:00 Between Rounds

Part 1 Power Clean/Deadlift 3 Sets 3 Power Cleans at 77-82% Rest 1-2 Mins Between Sets Part 2 On the 2:00 x 6 Sets 8 Cal Bike/11 Cal Row/10 Cal Ski/150M Run 8 Box Jump Overs/Step Over/16 Jump Squats Max Hang Clean & Jerks/DB Snatch/KBS in Remaining Time

[TEAMS OF 2] AMRAP 35 Partner 1 400M Run/500 Row/1100 Bike/400 Ski Partner 2 Max Rounds 10 Sit-ups/Other Core 8 DB Box Step-ups/Lunges/Goblet Squats 6 Hand Release Push-ups/Push-up + shoulder taps 4 Devil Press/DB Snatch/KBS/Burpees Switch stations each time the running partner returns Pick up where partner left off in rounds + reps

Part 1 Bench Press 3 Reps at 75% 2 Reps at 80% Max Reps to Technical Failure at 85% Rest 2-3 Mins Between Sets Part 2 For Time Buy-In: 50 Push-ups Directly Into... 3 Rounds 10 Push Press/Strict Press 15 Knee Raises/Other Core 100M Mixed-Grip Carry (50m Each Arm) Mixed-Grip = 1 DB Overhead + 1 DB Suitcase Time Cap: 18 mins

4 x 6:00 AMRAP Buy-in: 600M Run/750 Row/1650 Bike/600 Ski Directly Into... Max Rounds 3 Strict Pull-ups/Inverted Row/Ring Row 6 Power Cleans/Deadlift/Hip Thrust 18 Air Squats/Lunges Rest 1:00 Between AMRAPs Pick Up Where You Left Off

Part 1 Deadlift 3 Reps at 75% 2 Reps at 80% Max Reps to Technical Failure at 85% Rest 2-3 Mins Between Sets Part 2 13:00 AMRAP 15 Cal Row/11 Cal Bike/200M Run 10 Devil Press/DB Snatch/KBS

For Time 1600M Run/2000 Row/4400 Bike/1600 Ski 80 Sit-ups/Dead Bug/Other Core 800M Med ball Run/1000 Row/60 Burpees 40 Sit-ups/Other Core 400M Farmer's Carry/4 Min Hold or March 20 Sit-ups/Other Core Time Cap: 35 mins

Part 1 3 Sets 4 Banded Broad Jumps Rest 30 Secs Between Sets Part 2 Back Squat 3 Reps at 75% 2 Reps at 80% Max Reps to Technical Failure at 85% Rest 2-3 Mins Between Sets Part 3 For Time 20-16-12 Cal Bike/2:00-1:30-1:00 Row or Ski/400-300-200M Run 20-16-12 Box Jumps/50-40-30 Lunges Time Cap: 10 mins

TEAMS OF 2 For Time 400M Run/500 Row/1100 Bike/400 Ski 50 Synchro Kettlebell Swings/Hip Thrusts 50 DB Bench Press 25 Strict Pull-ups/BB BOR/Ring Row 1200M Run 25 Strict Pull-ups 50 DB Bench Press/BB/40 Hand Release Push-ups 50 Synchro Kettlebell Swings/Hip Thrusts 400M Run/500 Row/1100 Bike/400 Ski KB Swings: Synchronized; All Other Stations: One Partner Works at a Time; Split as Desired. Time Cap: 35 mins