Part 1 - Overhead Squat 5 sets of 5 reps Part 2 3 Rounds For Total Reps: 1 Minute Strict Pull ups/Banded strict pull up/inverted row 1...

Part 1 Every minute for 18 minutes - 3 Rounds 1:00 - 8 Slow Single Arm Dumbbell Shoulder Press (4 count up, 4 count down), RT 2:00 - 8...

Part 1 - Bench Press Build to a heavy 5 Part 2 For Time 800 Meter Row 80 AbMat Sit-ups/leg raises/dead bugs/etc. 500 Meter Row 50...

BURN @ 6AM & 9 AM

For Time 10-9-8-7-6-5-4-3-2-1: Deadlifts Hang Power Cleans Push Press

In teams of 2: For Time: 1000-800-600-400-200 Meter Row 50-40-30-20-10 Wallballs Split reps between partners as they want. 1 partner...

6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg...

AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes...

Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)

Burn @ 6AM & 9AM

3 Rounds: 1,000-800-600 Meter Bike 50-40-30 Dumbbell Reps 15-12-9 (No push up) Renegade Row Round 1: Deadlifts Round 2: Floor Press Round...

TEAMS OF 2 AMRAP 22: PARTNER 1 3 Strict Pull-ups/banded strict/ring row/inverted row/bent over row/banded seated row 6 Hang Power Cleans...