Part 1 3 Sets   5 Bench Press Rest 20 Secs 3 Lying Medball Chest Throws ‍ *Build in Weight to Technical Failure  *Aim for ~75-80%   *Rest...

‍Part 1   3 Sets 5 Back Squats Rest 20 Secs 3 DB Squat Jumps (Very Light) ‍ *Build in Weight to Technical Failure  *Aim for ~75-80% of...

Part 1 3 Sets 5 Weighted Strict Pull-ups/ Banded Pullup/Feet Elevated Ring Row ‍ *Build in Weight to Technical Failure  Part 2 4 Rounds...

Part 1 3 Rounds 5 Cossack Squat + Single Arm Press (L) 5 Cossack Squat + Single Arm Press (R) Rest 1 min between rounds Part 2 3 Rounds...

Part 1 3 Sets 5 Deadlifts  ‍ *Build in Weight to Technical Failure  Part 2 For Time 21-15-9 Deadlifts/DB/Hip Thrust 42-30-18 Box...

3 Rounds x AMRAP 5 30 Cal Row/21 Cal Bike  10 Burpees/Elevated/Push Ups 20 Wallballs/DB Front Squats/Push Press 10 Burpees/Elevated/Push...

Part 1 3 Sets   12 Thrusters  ‍ *Build In Weight to Technical Failure  Part 2 For Time 40-30-20-10 Wallballs 500M Row/400M Ski/25 Burpees...

‍5 Rounds 40 Sit-ups 30 Push-ups 20 Pull-ups 800M Bike ‍Time Cap: 40 Mins

‍Part 1 3 Sets 12 Front Rack Lunges ‍ *6 Reps Each Leg *Build In Weight to Technical Failure Part 2 AMRAP 12 6 DB Snatches (R)  6 DB...

‍Part 1 3 Rounds 8 DB Squat Rest 30 Secs 6 DB Squat Rest 30 Secs 4 DB Squat Rest 90 Secs   8 DB Shoulder Press Rest 30 Secs 8 DB Shoulder...

Part 1 3 Sets 12 Power Cleans  *Build In Weight to Technical Failure  Part 2 AMRAP 8 1-2-3-4... Power Cleans/KB Swing/Med Ball Burpee Box...

4 Rounds P1:  500M Row/1200M Bike P2:  200M Farmers Carry  P2:  500M Row /1200M Bike P1:  200M Farmers Carry Together:  16 Synchro S.A....