PART 1 Max Repetitions of Strict Press @ 90% To Technical Failure‍ PART 2 AMRAP 15: 30 AbMat Sit-ups/Other Core 15 Cal Bike/22 Cal Row...

PART 1 For Time 800m Run/1000m Row 50 DB Thrusters/Med Ball 30 Pull Ups/Inverted Row/Ring Row PART 2 3 Sets 15 Empty bar curls 15 Empty...

PART 1 Max repetitions of Deadlifts @ 85% To technical failure PART 2 For Time: 450m Row Directly Into... 21-15-9: Box Jumps/Broad...

For Time: 50 Strict Pull-ups 100 Hand Release Push-ups 4km Run

5 Rounds 2 Mins (Hard) Run/Row/Bike/Ski 1 Min (Easy) Run/Row/Bike/Ski Rest 1 Min after 5 round, Then… 4 Mins (Hard) Run/Row/Bike/Ski...

5 Rounds 2 Wall Walk/Pike Box Walk/ Shoulder Taps 20 Wall Ball 2 Wall Walk 11 Cal Bike/250m Row Rest 1 Minute Between Rounds

Full Body Isolate

For Time 30 Dumbbell Thruster 30 Burpee 30 Dumbbell Hang Squat Clean 30 Burpee 30 Dumbbell Squat 30 Burpee

For Quality 20 Alternating Dumbbell Farmer Step Up 30 Dumbbell Bench Press Rest 1 Minute 20 Alternating Dumbbell Farmer Step Up 25...

3 Rounds - Each Round is on a 5 Minute Clock In Each 5-Minute Cycle, Complete: 17 Cal Assault Bike then in the remaining time complete...

20 Minute EMOM Min 1 - 2 Dumbbell Sumo Deadlift/KB Deadlift Min 2 - 5-10 Strict Pull Up/0-15 Reps Feet Elevated Inverted Row Min 3 - 6-8...

2 Rounds 40 Dumbbell Push Press 40 Alternating Dumbbell Farmer Step Up 200 Meter Dumbbell Shoulder Rack Carry Rest 3 Minutes Between Rounds