Part 1 On The 2:00 x 6 Sets 2 Sumo Deadlifts + 4 Conventional Deadlifts Barbell: 65% of 1RM Deadlift Part 2 AMRAP 12 21 Knee Raises/ Other Core 21 Power Cleans/ DB/Med Ball Rest 1:00 18 Knee Raises 18 Power Cleans Rest 1:00 15 Knee Raises 15 Power Cleans Rest 1:00 12 Knee Raises 12 Power Cleans Rest 1:00 9 Knee Raises Max Power Cleans in Remaining Time

On the Minute x 30: Min 1: Machine Cals Min 2: Box Jump Overs/ Burpees

Part 1 On The 2:00 x 6 Sets 2 Front Squats + 4 Back Squats Barbell: 65% of 1RM Back Squat Part 2 4 x AMRAP 3 30 Skips/Hop overs 15 Push Press/DB 24 Cal Bike/34 Cal Row *Rest 1:00 Between AMRAPs *Pick Up Where You Left Off

For Time 1000M Row/Bike/Ski Directly Into... 4 Rounds 10 Alt DB Snatch/Hang Power Snatches 15 Alt V-ups/Sit-ups/Other 20 Jumping Lunges 500M Row/Bike/Ski Time Cap: 25 mins

Part 1 On the Minute x 6: Min 1: 4 Clapping Push-ups Min 2: 6 Lateral Bounds w/ Hop (3/Side) Part 2 On The 2:00 x 6 Sets: 2 Close-Grip Bench Press + 4 Bench Press Barbell: 65% of 1RM Bench Press Part 3 AMRAP 12 5 Strict Pull-ups/Ring Rows 10 Sumo Deadlift/KB 15 Push-ups/Elevated

AMRAP 8 P1 : 40 Box Jumps, 40 Wallballs P2 : Machine Cals Rest 4 Mins AMRAP 6 P1 : 30 Box Jumps, 30 Wallballs P2 : Machine Cals Rest 3 Mins AMRAP 4 P1 : 20 Box Jumps, 20 Wallballs P2 : Machine Cals Rest 2 Mins AMRAP 2 P1 : 10 Box Jumps, 10 Wallballs P2 : Machine Cals

Part 1 3 Sets 3 Deadlifts 2 Power Cleans 1 Hang Clean Rest 2-3 Mins Between Sets Barbell: 70-80% of 1RM Power Clean Part 2 AMRAP 2 20 Kettlebell Swings 20 Box Jumps Hang Power Cleans/Hip Thrusts in Remaining Time Rest 1:00 AMRAP 4 30 Kettlebell Swings 30 Box Jumps Hang Power Cleans Rest 1:00 AMRAP 6 40 Kettlebell Swings 40 Box Jumps Hang Power Cleans

On the 5:00 x 6 Rounds AMRAP 1:30 5 Strict Pull-ups/Ring Rows 10 Sit-ups/Other core 15 Air Squats Row/Bike/Ski Cals in Remaining Time

Part 1 3 Sets 5 Push Press at 75-83% Rest 2-3 Mins Between Sets Part 2 For Time 500M Row/1200 Bike/400 Ski Into... 6 Rounds 12 Box Jumps/12 Cal Row/Lateral Burpees Over Bar 12 Push Press/DB Into... 250M Row/550 Bike/200 Ski Time Cap: 15 mins

AMRAP 6 18-15-12 Deadlifts/KB/Weighted Good Morning Sit ups/Other Core Cal Row/Ski/Bike in Remaining Time Rest 2:00 AMRAP 6 15-12-9 Deadlifts/KB/Weighted Good Morning Sit ups/Other Core Cal Row/Ski/Bike in Remaining Time Rest 2:00 AMRAP 6 12-9-6 Deadlifts/KB/Weighted Good Morning Sit ups/Other Core Cal Row/Ski/Bike in Remaining Time

Part 1 On the Minute x 6: Min 1: 20M Power Skips for Height Min 2: 3 Depth Drops Part 2 3 Sets 5 DB Bulgarian Split Squats/Side Rest 2-3 Mins Between Sets Part 3 For Time 3 Rounds 30 Skips 10 Single DB Box Step-ups(5/side) 10 Single DB Hang Snatches(5/side) Rest 2:00 3 Rounds 30 Skips 10 Single DB Box Step-ups(5/side) 10 Single DB Hang Snatches(5/side) Time Cap: 15 mins

Part 1 Every 5 Mins for 20 Mins 250M Row/Bike/Ski 10 Pull Ups/Inverted Row 15 DB Shoulder to Overhead/ Sandbag 250M Row/Bike/Skip Part 2 3 Supersets 30 Banded Straight Arm Lat Pulldowns 30 Banded Tricep Pushdowns Rest 1:00 Between Supersets