PART 1 On the 3:00 x 3 Sets: 3 Overhead Squats PART 2 For Time: 1000m Row/2400m Bike 50 Overhead Squats 30 Toes to Bar/Knee raises/Other...

4 Rounds 250m Row 2 Wall Walk/Pike Box Walk/Inchworm 8-10 Strict Pull Ups/Inverted Row/Renegade Row 2 Wall Walk/Pike Box Walk/Inchworm...

4 Rounds x AMRAP 5: 25 Kettlebell Swings 25 Box Jump Overs Max Calorie Bike/Row ‍Rest 3 Minutes Between Rounds

BURN @ 6AM & 9AM

PART 1 On the 3:00 x 3 Sets: 3 Bench Press Start First Working Set at 80% & Build PART 2 3 Rounds: 500m Row/1200m Bike 21 Burpees ‍Time...

Every Min For As Long As Possible (or Until 18:00) Min 1: 1 Dumbbell Thruster Min 2: 2 Dumbbell Thruster Min 3: 3 Dumbbell Thruster...

Part 1 On the 3:00 x 3 Sets: 5 Bench Press Start First Working Set at 78% & Build Part 2 AMRAP 10: 21 Push-ups 15 Kettlebell Swings...

For Time: 3 (Right) Single Arm Dumbbell Push Press 3 (Left) Single Arm Dumbbell Push Press 3 Box Jump Over/Step Over 6 (Right) Single Arm...

Part 1 On the 3:00 x 3 Sets: 5 Cleans Start First Working Set at 78% & Build Part 2 [0:00-4:00] 15 Power Cleans/DB/Med Ball Max Calorie...

BURN @ 6AM & 9AM

Part 1 3 Rounds 5 Cossack Squat + S. Arm Press (Left) 5 Cossack Squat + S. Arm Press (Right) Rest 1 minute between rounds Part 2 3 Rounds...

For Time: 30 Pull-ups/Ring Rows/Bench Assisted DB Row 500m Row/1200m Bike 21 Thrusters/DB/Push Press 1000m Row/2400m Bike...