Part 1 On the 3:00 x 3 Sets: 5 Deadlifts *Start First Working Set at 78% & Build to Heavy Part 2 AMRAP 11: 5 Deadlifts/KB 18 Wallballs 17...

4 Rounds: 20 Push-ups 30 Sit-ups/Other Core 500m Row/1200m Bike 4-3-2-1 Rope Climbs

For Time 1000m Row 2 Laps Farmers Carry 750m Row 4 Laps Farmers Carry 500m Row 6 Laps Farmers Carry

BURN @ 6AM & 9AM

Part 1 3 Rounds 12 Skull Crushers 1 Set of Bicep Curls 21's 12 Skull Crushers Rest 2 minutes between rounds Part 2 8 Rounds 20 Sec Plank...

TEAMS OF 3 AMRAP 21: 15 Cal Row/11 Cal Bike 9 Toes to Bar 6 Box Jumps ‍*Waterfall Style *Next Partner Goes When Rower Opens Up *Score...

Part 1 On the 3:00 x 3 Sets: 5 Front Squats/Goblet *Start First Working Set at Moderate Heavy & Build to Heavy Part 2 2 Rounds:...

Following a 30 min clock: 0:00 - 7 Barbell Bench Press/DB Floor 1:00 - 8-10 Inverted Row/Ring Row 2:00 - Rest ... Repeat until the 15:00...

For Time (25min Cap) 30-20-10 Burpee Box Step Ups Superman Pulses Alternating Lunges Single DB Devils Press

BURN @ 6AM & 9AM

Part 1 Every 5 min for 4 Rounds: 6-8 Rear Foot Elevated Split Squat (Left Leg) 6-8 Rear Foot Elevated Split Squat (Right Leg) 60 Sec Wall...

5 Rounds x AMRAP 3: 3 Power Cleans 6 Push-ups 9 Air Squats Rest 1 Minute Btwn Rds